Warm Up: (15 MINS)
High knees
walking lunge arms up overhead (sampson stretch)
Good mornings with dowel
Shoulder pass throughs
Arm circles
Pigeon & couch stretch
Superfriend t spine
REVIEW: CLEAN AND JERK (20 MINS)
Review start position from hang
Pull (hip extension, long arms, shoulders back)
Transition (fast elbows)
Finish position and reset for jerk
Jerk:
Reset feet
elbows slightly in front of the bar
chest / torso upright in dip
drive under the bar
feet
*note* if you are not a regular attender of barbell class, you will not Rx this workout and will do a push jerk, not a split jerk. Your coach will help you find an appropriate weight.
(10 MINS) Bar warm up: 3 sets of 2 : Pull/Muscle clean/Dynamic Clean/Jerk
add weight: 3 sets of 2: pull / power clean/ jerk
do three single clean & jerks at your working weight
WOD - GRACE (sub 7 mins)
*Scale appropriately so that you finish this workout in the proper time domain*
30 Clean and Jerks (135#/95#) (Power or full clean)
Rx2: 115/75
Rx3 will not be timed
30 x 1 Hang clean & jerk any weight for quality not time
MOD:
30 medball clean & jerks or press for time
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