A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we are working on obtaining maxes for the clean + jerk and back squat. Take as much time as you need to build to maxes today. Remember, technique for both takes precedence. We will be using this clean and jerk and back squat number for the next 3 weeks.
– Strength: Today we are working on obtaining maxes for the clean + jerk and back squat. Take as much time as you need to build to maxes today. Remember, technique for both takes precedence. We will be using this clean and jerk and back squat number for the next 3 weeks.
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
Seated Straddle Stretch x30s
10 Lateral Cossack Squats
20-30s Banded Ankle Distractions each.
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
Seated Straddle Stretch x30s
10 Lateral Cossack Squats
20-30s Banded Ankle Distractions each.
Then,
With an empty barbell:
3 Rounds of:
3 Squat Cleans
3 Front Squat
3 Jerks
*Add light weight + repeat. These movements can be done on the coaches call
With an empty barbell:
3 Rounds of:
3 Squat Cleans
3 Front Squat
3 Jerks
*Add light weight + repeat. These movements can be done on the coaches call
C) Strength (20:00 – 55:00)
1) Clean + Jerk: 1RM. Rest 2:00
– Any style permitted.
2) Back Squat: 1RM. Rest 2-3:00.
– Build to a 1RM in 8-10 sets.
– Sets of: 5,4,3,2,1,1,1…