Wednesday, November 25, 2015

Half through the week!! 

And it's comp week. Remember to see one of your coaches to check in for what you should be doing heading into the comp and the day of the comp. 

Warmup

3 rounds

  • 10cal row
  • 10 air squats
  • 30sec plank

Mobility, Squat therapy, and barbell warmup

For the workout today we want you WARM and mobile so we'll get you moving and then stretch out that tissue so you can get into good positioning before hitting the barbell. 

Strength & Conditioning

Clean & Jerk Complex

  • Power Clean + Push Jerk + Clean + Split Jerk

For the rest of the class, about 30 minutes, you will work on the following complex. You want to try holding on to the bar for all of the four movements for as heavy as you can. You have lots of time to work on this complex so stay light and hit some good sets to make sure movement pattern is looking good. Near the end of the time cap hit some heavier sets, but only after your sound positioning has been practice. On a personal note, what I like to do sometimes is build in heavy weight, and then come back down after I have finished building and do a few sets at a lighter weight to make sure my form is spot on before I head home. 

- Team 782