Sunday, 29 January, 2017
WARM UP – MOBILITY
Dynamic joint warm-up, stretch and movement prep
Clean and Jerk warm-up drills and technique work
7-8 min to complete 3-4 sets of:
3 Halting clean deadlifts + 3 High hang cleans + 3 Split jerks w/ 3s pause in the recieving position of each rep.
– keep this light, it’s just positional/primer work for WOD B.
CLEAN & JERK
In 10-12 min build to a heavy but not max (75-80%) clean + jerk.
Every 2 min x 5 sets:
1 Clean and Jerk at 80-95% of 1RM
FRONT SQUAT X 2
Complete 4-5 sets of 2 front squats @ 5,2,1,2
– Rest as needed ~2min between sets –
Start relativly light and feel out the long tempo. Add weight as needed but don’t let your form break.
3 rounds: Rest as needed
6-8 x Barbell Good mornings (@3,0,1,1)
8-10 x Strict pull-ups or Ring rows
12-15 x L-seated dumbbell shoulder press