Warm-up Drills
I. Row 500m or 2:00 (w/ no straps)
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Squat, Front Rack & Shoulder/T-spine Drills)
Impact/Focus: Power Cleans
Warm-up Sets/Reps x 6:00; Build to a challenging weight in the 50-60% of a 1RM range. Attempt to climb across the following sets/reps on the ninety seconds, maintaining touch and go sets for as long as able before moving to drop and reset.
8 Rounds, on the 1:30 of
Power Clean 3-3-3-2-2-2-1-1-1
Notes:
- Athletes may build across sets and reps as able, however the priority impetus is on movement development and quality execution.
- Points of Performance will begin with approach to the bar and starting set-up position,
- position over the bar through the stages of Pulling weight from the floor &
- Proper, sound hip function moving into the receiving Front Rack position.
- As Alison remembers the broadly applicable Olympic Lifting mantra: “Patience then Violence”
Post scores to comments.
“Shinny”
Complete 5 Rounds for time of
3-6-9-12-15 x Power Clean (135/95lbs)
3-6-9-12-15 x Burpees (in place, jump & clap)
20-20-20-20-20 x Walking Lunges (10L+10R)
Notes:
- Scale the load for Power Cleans to the next whole bumper set weight that permits barbell cycling for this ‘MetCon’ (ie. 95/65lbs).
- Burpees may scale up to Burpee Jump & Touch Pull-up Bar w/ both hands.
- Step up the Burpee as needed to maintain a breakneck pace.
- 2 x 35/20lb Dumbbells may be carried for a Lunge movement upgrade in the Front/Back Rack/on shoulders.
- Blistering tempo encouraged for this little gem today, Ninjas.
Post scores to comments.
