Sunday, May 26, 2019

WARM UP – MOBILITY

4-5 min aerobic / joint warm-up

Pre-squat hip openers, front rack and overhead stretches

Barbell tech/warm-ups & review WOD A primers

WOD A

Clean and Jerk primer:

Complete 3-4 working/building sets of:

3 Slow clean pulls, 3 Position clean, 1 Push press, 1 Push jerk, 1 Split Jerk (hold 2-3s in both jerks)

WOD B

CLEAN & JERK

Every 2:30 x 8 sets

Sets 1-2: Clean and Jerk x 3 @ 55-65%

Sets 3-4: Clean and Jerk x 2 @ 70-80%

Set 5-8: Clean and Jerk x 1 @ 85-95%

WOD C

CLEAN PULL X 3

PUSH PRESS

Every 2 min x 10 (5 sets each alternating)

1) 3 Clean shrugs @ 115-120% of 1RM clean

2) 5, 4, 3, 2, 1 Push press (Build each rep to a heavy single)