monday, nov. 6
A: Technical Skills + Prime
1x [ 1 Pause Muscle Clean + 1 Pause Power Clean + 1 Front Squat + 1 Split Jerk ]
Every 1 min for 6 mins.
Athlete Instructions
Light load
B: Weightlifting Focus
1x [ 2 Pause Low Hang Cleans + 1 Clean + 1 Split Jerk ]
1x [ 2 Pause Low Hang Cleans + 1 Clean + 1 Split Jerk ]
1x [ 1 Pause Low Hang Clean + 1 Clean + 1 Split Jerk ]
1x [ 1 Pause Low Hang Clean + 1 Clean + 1 Split Jerk ]
1x [ 1 Pause Low Hang Clean + 1 Clean + 1 Split Jerk ]
Complete sets every 2 mins.
Athlete Instructions
Set 1: 65% 1RM Clean
Set 2: 65% 1RM Clean
Set 3: 70% 1RM Clean
Set 4: 75% 1RM Clean
Set 5: 75% 1RM Clean
Cleans are not touch and go.
Athlete Instructions
For the Pause Clean, we are looking to hold positions below the knee for 1-2 seconds then explode through the hips to the catch position. We are looking for a squat clean today as the emphasis is on technique. We want to hit full extension before pulling the bar back down into the front rack position as we descend into the Front Squat. We will then hit a quality split jerk with the focus on dropping the back knee and keeping the hips underneath the torso and barbell to create a solid base position in the catch.
"Getting Over Grace"
Every 4 mins for 12 mins do:
1 Power Clean + 5 Shoulder-to-Overheads, 135/95 lbs
1 Power Clean + 4 Shoulder-to-Overheads, 135/95 lbs
1 Power Clean + 3 Shoulder-to-Overheads, 135/95 lbs
1 Power Clean + 2 Shoulder-to-Overheads, 135/95 lbs
1 Power Clean + 1 Shoulder-to-Overhead, 135/95 lbs
Athlete Instructions
Goal: Complete each set in ~2:00 minutes
Cap: 3:00 minutes / Set
Athlete Instructions
We are looking for Push Jerks today to be the primary movement for shoulder to overhead with the focus on teaching the Push Jerk. work to find the vertical dip and drive, hit extension and come right back under into a quarter squat receiving position with a strong overhead locked out catch before standing fully then receiving back in the dip for TnG Push Jerk Reps
Primary Objective: Complete each set as fast as possible
Secondary Objective: Maintain Push Jerks for all sets as primary movement for Shoulder to Overhead working on efficiency
Stimulus: Barbell Conditioning / Anaerobic
RPE: 7/10