Friday 08-25-17

Friday, August 25, 2017

Warm Up: 

Foam Roll Lats & Hamstrings 

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3 X 500/400 M Row, rest 2 mins b/n 

- this is mean to be performed at easy pace 

- while your waiting & after wrist, hip, & lat mobility  

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Movement Prep: 

Barbell Skill Work- clean pull focus + complex  

Scap/Upper Back Prep- hang shrugs + kipping swings 

 

Oly Skill Work: 

12 Minutes to Practice & Build:   

1 Clean Pull + 1 Squat Clean +  + 1 Push Jerk

- the clean pull and squat clean are not touch & go 

- don't exceed 75% of last year's 1 RM C & J  

 

CLICK HERE FOR CLEAN PULL VIDEO 

 

The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance.   

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Workout: 

10 Min AMRAP of: 

5 UB CTB Pull Ups    

5 UB Toes to Bar  

5 Single Clean & Jerks 135/95 

5 Box Jumps 24/20" 

- these are power clean & jerks   

 

Finisher: 

1 Mile Recovery Jog 

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