Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean & Jerk Complex
5:00 x Warm-up sets, technique review and point of performance reinforcement.
10 Rounds on the :90
Power Clean x 2 reps
+
Push/Split Jerk x 1 rep
Notes: Climb weight across sets as able, tap n go sets for as long as able, dump and reset as load demands.
Post scores to comments.
“Snow Fork”
7 Rounds for time of
10 x Push-ups
5 x 1-arm Push Jerk (24/16kg)
5 x 1-arm Push Jerk (24/16kg)
10 x Sumo Deadlift High-Pull (24/16kg)
Notes: Movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief. Extra priority today on mechanics of the SDHP and ensuring technique and movement are competent with the 1-Arm KB or Dumbbell Push Jerk (DB if shoulder stability in the receiving/end rom position is compromised by KB proficiency). Rx+ 10 Rounds for time, “unbroken” as able.
Post scores to comments.
ADDITIONAL LEARNING RESOURCES
