June 21, 2022

Tuesday, June 21: HAPPY GRADUATION DAY VAUGHN AND BRENDAN!!!

Weightlifting A:

Clean & Jerk : 4-4-3-4-4-3

Clean & Jerk 4-4-3-4-4-3

Complete sets every 2:30 for 15 mins.

Set 1: 65% 1RM

Set 2: 70% 1RM

Set 3: 75% 1RM

Set 4: 65+% 1RM

Set 5: 70+% 1RM

Set 6: 75+% 1RM

Weightlifting B:

Clean Pull : 3-3-3-3

Clean Pull 3-3-3-3

Complete sets in 8 mins.

Set 1-2: 90% 1RM Clean & Jerk

Set 3-4: 95% 1RM Clean & Jerk

We are looking to improve technique and build up in loads on the clean and jerk today. The first wave through we are looking for 65-70-75% 1RM and then on the second wave we are looking to add 5-10 lbs/2-5 kg to each set, depending on how each athlete is feeling and looking today. We will transition into clean pulls after the last set here in order to reinforce pulling off the floor and find that good dynamic start position. By adding in pulls once a week, we will see better bracing and starting positions later on in the cycle.

"Holly, Jolly"

4x FT: Push Jerks and Box Jumps

Each for time: 0:00-3:00

2 rounds of:

7 Push Jerks, 115/75 lbs

7 Box Jumps, 24/20 in

-- then --

Min: 3:00-6:00

2 rounds of:

9 Push Jerks, 115/75 lbs

9 Box Jumps, 24/20 in

-- then --

Min: 6:00-9:00

2 rounds of:

11 Push Jerks, 115/75 lbs

11 Box Jumps, 24/20 in

-- then --

Min: 9:00-12:00

2 rounds of: 13 Push Jerks, 115/75 lbs

13 Box Jumps, 24/20 in

LC: 135/95

L2: 95/65

The goal today is to work on barbell efficiency and maintaining a rhythm with the push jerk cycling movement. The weight should be at a load that allows for unbroken sets at least through the first 3 rounds. We may see fatigue settle in and the need to break on the rounds of 13. Work to be smooth on throughout and ideally step down off the box jump rather than rebounding as that will tax the quads today and catch up in the later rounds.