17 June 2016

If you did not do baseline yesterday, you will do this today:
Warm Up:  Athlete's choice, baseline prep
Shoulder prep/activation Phase 1 (only if you have NO shoulder pain)

Strength:  3 sets handstand bear crawl around and back off box

WORK:  Baseline
500 m row
40 air squats
30 sit ups
20 push ups
10 pull ups

For time
Rx2:  jumping pull ups off a plate or floor (chin up grip ok)

Rx3: lowbar pull ups / thighs touching ground on push ups

Cash Out:  Pick a gymnastics skill and work 3 sets of a progression

If you DID baseline yesterday you will do this today:

Warm Up:
High knees
kickbacks
walking lunge open to side angle
good mornings no load
rdl leg swings
pigeon & couch stretch
tspine mobilisation
Shoulder Prep Phase 1 (only if you have NO shoulder pain)

REVIEW:  CLEAN & JERK (20 mins)

Warm Up:  BAR 3 sets of pull/muscle/dynamic/jerk

Add weight (2x until at working weight) 2 x  Pull/Power Clean/Jerk combo at each weight

WORK:  GRACE
30 Clean and Jerks (135#/95#)

Rx2:  115/75

Rx3 will not be timed
30 x 1 Hang clean & jerk any weight for quality not time

MOD:
30 medball or dumbbell clean & jerks or press for time

SILVERS:  BASELINE