“The Shankle Complex”
30 min
Work to a heavy complex of..
1 Deadlift
3 Hang Clean Pulls
1 Hang Clean
2 Jerks
^Compare to 10/18/19 – pic below
**Finally some heavy barbell work! First 5 minutes or so (not on the clock) should be spent with some empty barbell drill work – hitting drill extension on the cleans (high pull, squat), foot work for the split jerk, timing on the drop, etc. No one is too good to not spend time with an empty barbell – rack stretching, behind the neck pressing, bottom of the squat holds.. the possibilities are endless. The workout says 30 minutes, but this is a low-key, move-at-your-own-pace kind of workout. You should WANT the whole time to work on the complex. And this doesn’t mean you need to be doing all 4 movements the entire time. Struggling with the hang (squat) cleans? Hang out there for a bit until you stop curling the bar and start pulling yourself underneath. Still doing push press when we ask for push jerks? Cool. Let’s take 10 minutes to get that down pat. Want to find your 1RM deadlift? Nah.. save that for open gym time.
Daily Read
Glass Half Full: Optimism – The Guardian
Shankle Complex, yo!
