7.26.2022
Warm-up
[3-10:00]
5:00 @ warm up pace
10 PVC pass throughs
10 PVC Around the world (5/direction)
10 alt. reverse lunge
Specific Prep
[12-17:00]
W/ empty bar or PVC 3-5 practice reps of each movement:
Tall Clean, Hip Power Clean/Hip Clean, and jerk balance.
COACHES NOTES:
Goals for today's weightlifting is proper movement and speed, not really loading. These drills are less effective if load is too heavy for them to move well and fast. Percentage wise, use their Split jerk 1RM and look to stay in the 25-35% of that as a good starting spot
Weightlifting
[17-29:00]
Tall Clean + Hip Power Clean + Jerk Balance (1.1.3 x 8 sets; every 90s)
*pause 2s in split landing position of last rep of the Jerk Balance
Tall Clean + Hip Clean + Jerk Balance (1.1.3 x 8 sets; every 90s)
*pause 2s in split landing position of last rep of the Jerk Balance
*all reps full squat clean variation, so tall clean and hip clean will both pass through a full squat position.
Specific Prep
[32-40:00]
DB Snatch Cues: Shoulders over or slightly in front of DB at set up, with arm straight and back flat. Aim to set up properly for each rep in the metcon today vs. sacrificing positions for speed.
Prep
4 alt. Db snatch w/ 2s pause at set up for each rep
4 alt. DB snatch - no pause but same perfect set up position each rep.
Box step ups: Stand to full extension (knees and hips) w/ both feet on the box before stepping down.
PREP
4 alt. box step ups
Metcon
[40-55:00]
Closer (Time)
For Quality (16:00 Time Cap)
40-30-20-10
Alt. DB Snatch (35/25)
Alt. Box Step Ups (24"/20") unloaded
OPEN(RX+): DB (50/35)
CC: Grind
"For Quality" means you can slow down a notch and focus on perfect reps today. It also means you can try a little heavier DB if you are confident with the movement.
Closer (BUILD) (Time)
For Quality (16:00 Time Cap)
35-25-15-5
Alt. DB Snatch (25/15)
Alt. Box Step Ups (24/20")
Cool Down/Stretch
[55-60:00]
Hamstring Stretch 1:00/leg
5/5 alternating scorpion stretch
1:00 childs pose
