8.2.2022
Warm-up
[3-10:00]
2 rounds of
10 wrist rotations
10 elbow rotations
10 arm swings
10 legs swings
+
1 rounds w/ empty barbell
5 Good mornings
5 elbow rotations
5 strict press
5 RDLs
5 front squats
5 hang Power Clean + split jerk
Specific Prep
[10-15:00]
W/ empty bar or PVC: 3-5 practice reps of each movement:
Tall Clean, Hang Power Clean/Hang Squat Clean, Jerk Balance and Split Jerk
COACHES NOTES:
Goals for today's weightlifting is proper movement and speed, not really loading. These drills are less effective if load is too heavy for them to move well and fast. Percentage-wise, use their Split jerk 1RM and look to stay in the 30-40% of that as a good starting spot. Small build from last week.
+
Add some weight to bar (still very light) or go empty bar for 1 set of:
Tall Clean + hang Power Clean/Hang Squat Clean + jerk balance + split jerk (w/ 2s hold at land)
Demo videos:
Tall Clean From toes, fast pull under bar, landing in a full front squat.
Jerk Balance
Weightlifting
[17-25:00]
Tall Clean + Hang Power Clean + Jerk Balance + Split Jerk (1.1.1.1; every 1:00 x 8 sets )
*pause 2s in split landing position of Split Jerk
Tall Clean + Hang Squat Clean + Jerk Balance + Split jerk (1.1.1.1; every 1:00 x 8 sets)
*pause 2s in split landing position of Split Jerk
*all reps full squat clean variation
Specific Prep
[25-30:00]
5-10 practice reps of each movement, slow and controlled to ensure perfect ROM and execution
Metcon
[30-50:00]
F.O.E. (Time)
4 sets for QUALITY (or 18:00 AMRAP)
12 Push Ups
5 strict Pull Ups
9 strict Bar Dips
5 strict Pull Ups
6 strict HSPU (up to 2 abmats)
5 strict Pull Ups
OPEN(RX+): Deficit Push-ups (on DBs or plates) + strict Ring Dips + strict HSPU (head/hands level)
CC: GRIND
GOAL: Perfect execution and ROM today...even if it means a few less reps or not finishing under time cap.
GOAL: keep time between 3:00-4:15/round to complete under cap, but again today is 100% about accumulating QUALITY reps of all these strict gymnastic to continue to help build our base
Modifications:
Strict HSPU: HSPU negatives (2-3/round), Box or Pike Push Ups (same number) or DB strict Press (heavy)
Dips: use a band, move to bench dips (with one or both feet on ground or elevated)
F.O.E. (BUILD) (Time)
4 sets for QUALITY (or 18:00 AMRAP)
12 Push Ups to box/bench -or- band assist. push ups
10 Ring Rows -or- 5 strict banded Pull Ups
9 Bench Dips
10 Ring Rows -or- 5 strict banded Pull Ups
6 Dual DB Press (heavy)
10 Ring Rows -or- 5 strict banded Pull Ups
Cool Down/Stretch
[55-60:00]
Foam roll upper back, forearms, lats 5:00
EXTRA Competitor WOD
First Timer work
Best if A and B are done after class WOD
Clean + hang Clean + Split Jerk (in 10:00 build to a tough complex)
Metcon (Time)
3-4 rounds @ grindy pace
10 Dual DB Deadlifts
5 Dual DB Hang Power Cleans
3 Dual DB Shoulder to OH
Rest 1:00
Load: Use 35/25 or slightly heavier
Goals is unbroken set of all 18 reps, so once you pick up DBs try to go all the way through.
