Monday, November 30, 2015

Fantastic, fantastic weekend with an amazing group of people at the island Throwdown. 

After going though all the pictures (including #lukeonastick) we'll be posting up a write up about the event. I just want to say that I am extremely proud of each person that competed this weekend and how well they represented 782 as a gym. 


Power Clean Progressions

After going through a barbell warmup to get you moving and get the movement pattern ingrained in your body we'll start on a few warmup sets before hitting this EMOM working on our power cleans. Build up in weight as the EMOM goes along if you please, but keep your form solid on every single rep before doing that. 

7min EMOM

  • 3 Power Cleans (drop each rep)

There is 21 total power cleans in this EMOM so don't go crazy in the warmup. 


3 rounds for time

  • 14 T2B or K2E or Knee Tucks
  • 21 KBS 

This will be a true test of grip strength all around. Be smart with your reps and break up your movements before you think you need to so you can limit your rest. Go overhead with the kettlebell swings if you feel comfortable. 

- Team 782