Thursday, December 10, 2015

Hello all!

Thursday it is and it's time to work on some of that Oly lifting!

We'll be doing some structured drill work before we get into our heavier lifting portion of the workout. During this drill work focus on form and speed. 

Strength

After a solid warmup you will hit this following barbell complex for 3 rounds starting your first round with just the barbell. During your second and third set you may add a bit of weight. 

  • 2 Power Cleans
  • 2 Cleans
  • 2 Front Squats
  • 2 Push Jerks
  • 2 Split Jerks

The goal here is to hold on to the bar for each rep and move slowly through the complex so that you can catch every rep and do every rep with solid, solid form. Keep it light and make sure each rep looks like the last. For your 3 sets, again, keep the weight light. This is all for positioning work under a bit of duress. 

Conditioning

10min EMOM

  • 3 Clean & Jerks

Very straight forward. You will have a bit of time to choose your starting weight for the clean and jerk. Start light and build up during the EMOM. It is three reps every minute so the weight will be kept quite light as it is a total of 30 reps. You do not have to do them unbroken, so you can drop each rep. Aim to finish the reps in 30 seconds, especially during the first 6-7 minutes when you will want that recovery so you can hit your reps cleanly. 

- Team 782