Warm-up Drills
I. Row 2:00
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility
Impact/Focus: Clean & Jerk 1RM
Clean & Jerk 1-1-1-1-1RM
Warm-up as necessary before working up to a single rep Clean & Jerk PR/1RM. Rest a minimum of 1:00 between attempts. The Clean is received in the full squat position.
Post loads to comments.
“Cupped”
For time
100 x Double-unders
5 Rounds
7 x KB Swings (32/24kg)
12 x Ring Dips
Then…
50 x Knees-2-Elbows
Post times and # of sets to comments.
Skill Development
Address front rack mobility issues.
C&J 155
Cupped 19:37 (24kg/GHD)
“M.E. Clean & Jerk” : 115 – going easy on the back
“Cupped”: 12:47 SU x3/24kg
Clean & Jerk – 205
Cupped – 17:36 Single Unders / Banded dips
“cupped” RX
20:42
DU’s-4 sets, would be less but my slippers flew off
K-2-E- 9 sets strict…those were very hard
C&J 115×1
Cupped 15:45 (SUx3, 20kg KB, banded dips, leg lifts)
Practiced barbell complex for comp instead: 115lb….got to 125 but failed last clean
Cupped: 15:55 w/purple banded dips
C&J #105
Clean #115
Cupped – 14:50 – Purple Banded Dips
5 sets to complete Dubs / 11 sets to complete k2e