We started with some mobility warm up for the shoulders and wrists and we also did some slow tempo squats. Today we had the coaching team of David and Christy. For our Skill today we worked on our "One Rep Max" Hang Clean. We were split into two groups, those that felt comfortable with doing an hang clean and those that did not. I feel into the latter group. Of all the bar workouts we do at NerdStrong I feel like I just can't get the movements down for a hang clean. Technically I understand what needs to be done but I just can't get my body to do it. So I went with coach Christy who was going to break down each movement and take us through each one slowly.
So we wound up doing a total of 25 Hero Makers, 35 Dumbbell Front Squats and 45 Hang Knee Raises. The dumbbell front squats were fine and the hang knee raises were a bit rough but I got them them.. it was the hero makers that almost killed me. Though it's just one thing there are actually five movements with in that one and you start to feel it halfway through.
Overall it was a great workout, I got to work on my hang clean and then do a nice little workout that made me sweat like crazy. Thanks coach David and coach Christy for another awesome NerdStrong workout.