15 April 2016

Mobility:  5 mins to target crunchy areas

Warm up:  9 mins
With a partner, tabata warm up, alternating every 5 reps
4 rnds of tabata on each movement
1a)  squats  1b) froggers
2a)  inchworm (1 rep each, alternating)  2b)  Good mornings no load, because it's a slower movement, alternate every rep

REVIEW:  25 MINS
Deadlift:  set up - pull (see sets outlined below)- finish - return
1 x 10 start position to knee pull and return (on coaches mark altogether)
1 x 10 start position to full extension
1 x 10 from finish position back down to knees, focus on hips back first, bar touches thighs all the way down

HPCL:  set up - pull - finish
1 x 10 start position to pull - this should be very deliberate and controlled, not fast.  Pause at top to ensure hip extension (hard to balance if your hips aren't open)
1 x 10 muscle clean (from hang)
1 x 10 dynamic power clean

Push Jerk:  set up - dip - finish
Feet move back under hips
place Dowel along your back to ensure there is no gap between your spine and the dowel
once achieved, maintain that position to start dip work
Dip:  1 x 10 corkscrew knees and dip (no drive, just looking to be able to dip without chest dipping as well.  Can use dowels on backs to work this position)
Dip/Drive:  1 x 10 dip and drive, working 2 second descent, corkscrew knees, explode in drive
Dip/Drive/Drop (or drive under):  1 x 10 full jerk movement pay attention to foot placement.  Ensure the feet move (up and out, not up and down in the same place).  If the feet aren't moving, do a few narrow grip OHS to figure out where your feet need to be.

Bar warm up & add weights to get to working set

WORK:  "DT " compare to April 6, 2015  10-13 MINS
scale appropriately to finish this workout in the proper time domain

5 rounds for time:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

Rx2: 125/85

Rx3:  Less weight
or modified movements:  KB DL/High hang clean or medball clean/DB Push jerk

SILVERS:
Same workout, scaled or modified where necessary  20 MIN CAP
Modification options may include:
Less weight
DB or KB instead of barbell
Medball cleans
Less rnds