17 Aug 2016

Warm Up:  Lower body lift prep, shoulder prep week 4

REVIEW:  HANG POWER CLEAN
Dowel Review:  Hang power clean
1)  Review foot position/shoulders retracted/chest up/corkscrew knees
2)  Dowel at pelvis.  On coach's mark, 10 fast elbow transitions from high hang
3)  Slide down to above the knees maintaining start position (hips back, slide down).  Do not allow your knees to bend more than they do in the set up.  High butt so the posterior chain is engaged, torso is over the bar
4)  Pulls - on coach's mark, reset to hang start position and practice pull.  Points of performance are full hip extension, contact with the dowel through the whole movement, scarecrow elbows (straight up and down, not back), and finishing on tippy toes.  Your body should be long and balanced.
5)  Muscle cleans:  on coach's mark, reset to start position, pull, and transition with fast elbows, keeping the dowel close and finishing on the toes, long body.
6)  Dynamic:  on coach's mark, reset to hang, pull, catch the dowel where you pull it and stick that landing position for 2 seconds so coach can ensure your butt is back and you are not receiving the dowel with your knees forward.

Bar Warm Up:  2 x 2 Pull/muscle/dynamic   1 set barbell only, one set add weight

Pull/Dynamic x 2 with more weight until you are close to working weight

STRENGTH:  4 x 4 H P CL
2 mins rest between sets, same weight all the way through (shoot for 70-80%)

WORK:

3 RFT:
2 Rope climbs
20 KB Swing (russian) 55/35
then 200 DU's as buy out.  Score is total time to complete the 3 rnds and the du cashout.

Rx2:  1 Rope climb
Rx3:  Seated dumbbell press, as heavy as you can go 6 reps/DU attempts or x 5 singles

SILVERS:
Warm Up
Lower body lift prep
Hinshaw

Strength:  Deadlift 5 x 5

WORK:
Run 800 m
Row for as long as you ran
Run 800 m