Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Emphasis on Overhead mobility; Addressing Lats, Scaps, Traps & External Rotation of the arms for today’s weightlifting tasks.
Impact/Focus: Power Clean & Jerk
5:00 x … Warm-up sets, technique review and point of performance. Continuing our Power Clean progression today we will be adding on the overhead portion of the lift via the Push Jerk.
7 Rounds, on the 2:00 of
Clean & Jerk x 3-3-2-2-1-1-1 reps
+ Muscle-up Warm-up/Prep efforts: False Grip on the Rings, Ring Dip/Support, Transitions on the Rings, Muscle-up Scaling
*Climb weight as able, reps do not have to be connected.
**Athletes may select a Power or Full Clean & Jerk movement.
Post scores to comments.
“Shadow Boxing”
For time
7 x Muscle-ups (Bar or Ring)
10 x Clean & Jerk (135/95lbs)
50 x GHD/Abmat Sit-ups
6 x Muscle-ups (Bar or Ring)
8 x Clean & Jerk (135/95lbs)
35 x GHD/Abmat Sit-ups
5 x Muscle-ups (Bar or Ring)
6 x Clean & Jerk (135/95lbs)
20 x GHD/Abmat Sit-ups
Notes: Scaling, training intentions and additional details will be provided during the Whiteboard brief. Rx+ may go 7,10,50 reps for all three rounds, increase load on the Clean & Jerk to 155/105lbs as applicable.
Post scores to comments.
