So you are feeling like a champ and you want to go heavy but the trainer is telling you to drop the weight.  Do you do it or not?  The answer do it!  Why?  First off, the trainer is your coach and he/she is probably seeing something that you might not feel .  Maybe you just aren't able to get the full range of motion that is required for the workout.  Maybe there is a particular time frame that they want to hit.  Just because there is a time limit of 20 minutes doesn't always mean the workout is supposed to take 20 minutes.  They want you to get the desired responses from the workout.  Second, they need to ensure that you are moving correctly to build the strength and flexibility to move as efficient as possible.  If you build strength but move wrong then you WILL injure yourself and completely change the proper range of motion you were made for.  Here's what I would like you to do as the athlete: If you think the weight will be too light, just bring it down and then go AS FAST AND HARD as you possibly can.  You will still get an insane workout.  They will see if its too light or not and will make adjustments for later.  Keep the pride outside.  The coaches are here for you!


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INFERNO Warm-up x 3

Complete the following:


For Time:

     Buy In: 30 reps Reverse Burpees

     3 Rounds:

          12 reps Strict Pull-ups

          21 reps Kettle Bell Swings (53#, 35#)

          400m running backwards




Clean and Jerk


          *warm up well so that your first set is at about 80% of your 1RM.  Rest as needed between but stay HEAVY!


MWOD........helping your feet stay straight when your squatting in the bottom of the clean and being able to get out of the hole with more torque

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