Tuesday, Feb. 14

Weightlifting:

Clean & Jerk : 3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 87%

Clean & Jerk 1x3 at 70% 1RM

Clean & Jerk 1x2 at 75% 1RM

Clean & Jerk 1x2 at 80% 1RM

Clean & Jerk 1x2 at 85% 1RM

Clean & Jerk 1x1 at 87% 1RM

Athlete Instructions

Load

*Set 5: 87+% 1RM

Instructions

Complete sets every 3 mins for 15 mins.

Points of Performance

Turn Over: Achieve connection- the easiest way to look at this is to put your body in the perfect front squat position and have the bar meet you there.

Dip & Drive: Even with a very quick dip, it’s important to keep the bar connected to the shoulders rather than dropping out from under it or losing connection with the torso.

“Banksia"

Alt EMOM 12 mins: Wall Walks, Chest-to-bar Pull-ups, and Dumbbell Hang Clean & Jerks

Every 1 min for 12 mins, alternating between:

5 Wall Walks

20 Chest-to-bar Pull-ups

10 Dumbbell Hang Clean & Jerks, 50/35 lbs

Athlete Instructions

3-5 Wall Walks, 15-20 Chest-to-bar Pull-ups, 8-10 Dumbbell Hang Clean & Jerks- dual dumbbell

Focus: Skill capacity training. Should feel like the heart rate is getting elevated, but more of a muscular stamina piece to touch on before the Open.

Primary Objective: Each movement completed in under 40 secs.

Secondary Objective: Unbroken sets.

L2: Every 1 min for 12 mins, alternating between:

4 Wall Walks

18 Pull-ups

8 Dumbbell Hang Clean & Jerks, 35/25 lbs

L1: Every 1 min for 12 mins, alternating between:

3 Wall Walks

10 Banded Strict Pull-ups

5 L/5 R Single Arm Dumbbell Clean & Jerks, 35/25 lbs