Tuesday, 12 July, 2016
WARM UP – MOBILITY
Quick dynamic warm-up: Leg swings, hip circles + shoulder circles etc.
Green banded hip opener (anterior (high lunge) + external (low lunge))
Green banded overhead / Lat stretch
Front squat + Press/Jerk warm-up w/ empty barbell
Review 3 position Clean + Split Jerk
3 POSITION CLEAN + 1 JERK
Every 2 min x 6 sets: Start at a light/moerate weight and build to a heavy set
Deadlift the bar to full extension, then perform one clean from the high hang, one from above the knee, and one from the floor (done as a complex), then one split jerk.
THRUSTERS & MUSCLE-UPS
Complete for time:
15 Thrusters (115/75)
Try to use a transition modification: Jumping (use low rings in the rig), “sling” banded, or w/ feet on the floor.
If not, do 6-8 x challenging ring rows & bench dips each round
2 min each/side:
Elevated foot (bench/box) pigeon pose
Green band shoulder stretch: Pecs / Lats / Bully (30-40s each/side)