Warm-up:
Individual…
Foam Roll 3 minutes
Unglue hips with mobility
Group….
200m Jog
Spiderman Pose
Pigeon Pose
15 Squats
Barbell warm-up…
2 sets of…
5 Roman Deadlifts
5 Strict Clean pulls to front rack
5 Strict Presses
5 Front Squats
Review the Positions….
Strength and Skill:
For Jill’s Birthday…we are going to do a ‘mock’ Olympic Weightlifting Meet.
You will get 3 attempts at a snatch and 3 attempts at a clean and jerk (in that order). Your highest made snatch and highest clean and jerk will equal your ‘meet’ total!
In order to ‘total’…you must make 1/3 attempts on BOTH lifts. There is strategy in choosing the weights on your attempts.
Format:
Take 12 minutes to warm up both lifts.
Then 8 minutes to…take 3 attempts only for snatch and 3 attempts only for clean and jerk.
20 minute running clock.
Fitness:
70 Alternating Snatches with a Dumbbell, EMOM 5 hanging leg raises.
Performance:
50 Cleans (155/105) for time, EMOM 5 Toes to Bar until all cleans are completed.
Time cap of 8 minutes, so scale it back as needed on the load to ensure you are moving the bar continuously.
Mobility:
Banded Hamstrings
Couch Stretch
Roll Posterior
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FRIDAY 190920
September 19, 2019
THURSDAY 190919
September 18, 2019
WEDNESDAY 190918
September 17, 2019
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