Ok – April Fools! I’m kidding. Needed to say something today 🙂

April 1 – Day 11;  Zoom 

Technology is awesome! I wonder who will show up for the 5:30 a.m. workout…..Nikki, Bob, Lacey

Warm Up
3:00 bike

“Chan Warm-Up”
25 jumping jacks
25 front jumping jacks
10/10 spiderman lunges
inchworm + push ups (5,4,3,2,1)
10/10 speedsters
10/10 arm circles forward/backward
10/10 arm pretzels
10/10 shoulder rolls/ forward/backward
0:30/0:30 lateral neck stretch
0:30/0:30 posterior neck stretch
10/10 wrist circles

Skill and Build Up
Clean and Front Squat Specific (10 lb dumbbells)
5 clean pulls
5 hang high pulls
5 hang muscle cleans
5 front squats
5 hang power cleans
5 front squats
5 power cleans
5 front squats

Build Up
2 Sets (15lb dumbbells)
3 power cleans + 3 front squats

Every 2:00 for 10:00 (5 sets) (15 lb dumbbells)
3 Power cleans + 3 front squats

Workout (10:00 cap)
15-12-9-3
Dumbbell power cleans
DB front squats
(I used 10lb dumbbells for first 3 and last set I did 15lb dumbbells – first time I have ever done the correct amount and finished under the time)

Cool-Down
5:00 bike

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