Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Clean & Jerk EMOTM
5:00 x … Warm-up sets, technique review and point of performance; Athletes directed to pick their movement focus on the day (Squat or Power Clean & Push or Split Jerk).
Every Minute, on the Minute, for 15:00
Complete the following:
1 x Clean & Jerk (climbing weight as able)
*Climb weight as heavy as possible; either each round or every 2-3 Rounds, reps do not have to be touch and go.
**Athletes may select a Squat Clean or Power Clean movement + a Push or Split Jerk for the lifting portion and subsequent MetCon.
Post scores to comments.
“Route Recci; Rubs Hands Like Birdman”
Complete for time vs. an 15/18:00 Time Cap
Run 800m
Then…
5 Rounds of
6 x Power Clean & Jerk (135/95lbs)
10 x Push-ups
15 x Air Squats
Then… Finish with;
Run 400m
Notes: Move into a Power Clean and Jerk movement for the MetCon from the Full version implied in the weightlifting Impact/Focus portion of training today, performing the Squat task as Air Squats in a volume increase on last week (seen also in the Running distances). Rx+ would be 1200m and 800m respectively on the Running pieces. Bring the Lumber, Ninjas.
Post scores to comments.
Skill Development
21-15-9-12-15 reps/seconds (x2) for Quality of
GHD Sit-ups
GHD Back Extensions
Ring Support/Static Dip Support Hold
or
L-sit via Paralette or Ring Support Hold
Resources:
“What is The Clean?”
“What is The Push/Split Jerk?”
The Push-up
The Air Squat
