8 Aug 2016

Warm Up:
one length walking lunge forward
one length walking lunge backwards
10 jumping squats
10 good mornings no load
Scorpion/iron cross (facedown/faceup)
Bow and arrow

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

Advanced:  For barbell class attendees, working weight @ approx 70% (use as close to your usual weight as possible).  You will be doing clean and jerks so incorporate jerks into your bar warm up.

Regular class:  Hang Power Cleans, working weight should be around 60%.  Your goal is to work form today.

Beginners:  Barbell (15# or dowel)only.  You will be working hang muscle cleans only.  Dialing in the movement, no load

Advanced:   You may use your straps
4 x 4 speed cleans (1 jerk)
4 x 4 Pauses (1 jerk)
4 x 4 PCL & 1 jerk from floor
4 x 1 C & J singles, add weight each rep

Regular Class:
6 x 6 Hang muscle clean
6 x 6 Hang power clean
6 x 6 Hang Clean (full squat)

Beginner:
Sets of 6 hang muscle cleans

Class will be set up in platforms and you will be grouped with similar weights.  Only one lifter per platform group will lift at a time.  You will all rotate through one after the other.  This will allow for sufficient rest between sets and will also allow your coach to properly watch and correct your form as you move through.

SILVERS:

Skill:  Medball cleans

WORK:  5 RFT
100 m RUN
15 Medball cleans
10 Double unders