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Make MisFit work for you…

January 16, 2018

On Wednesday, we will begin out second week of the MisFit complexes.  I got to coach this last week, and the biggest issue I heard was – it’s a lot to remember. It is.

Take a second week to get comfortable with the complex.  Keep it simple in your head – Clean – Push – Squat – Clean – Push.  All the extra stuff – hang, difference on the jerk, is all gravy.  Focus on what’s important.

There are a couple of strategies I would employ.  You can go as heavy as possible – that’s always cool.  You can try to use a medium weight and move it as smooth as you can.  You can use a medium/medium heavy weight and do a set of the complex every 60 or 90 seconds. We are looking to build muscle memory on the complex.


Workout of the Day


MisFit Clean and Jerk Complex

Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk

Take 20 minutes to build to a heavy set of this complex



12/9 Calorie Row

12 Left Arm Push Press 50/35

12 Right Arm Push Press 50/35

20 minute cap

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