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Monday August 7, 2017

6
Aug

Monday August 7, 2017

Mobility/Activation: 2 rounds of  (empty bar)

  1. 5 hang squat cleans
  2. 3 press in split
  3. 3 split jerks

 

Strength: Clean and Jerk (% of clean)

 

65% x (1+1) x 2 sets

75% x (1+1) x 3 sets

80% x (1+1) x 3 sets

 

* practice transitioning from the clean into the jerk.

 

Conditioning:

 

Death by Kettlebell swing and pull ups

 

Min 1: athletes will do 1 kb swing (russian) and 1 pull up

Min 2: 2 Kb swing and 2 pull ups

Min 3: 3 kb swing and 3 pull ups

 

And so on until athletes are unable to complete the required work in the min time cap

 

F: 45/25, any scaled version of pull ups

P: 55/35, regular pull ups

C: 70/55, regular pull ups

 

Coaches’ notes: Athletes should strive for 10+ rounds. If they are not going to be able to get at least 8 rounds they need to scale

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