9/29/2015

9/29/2015

 

General Programming:

1) Coach led Warm-up

 

2) Burgener Warmup

1. Down and finish x5

2. High Pull x5

3. Muscle snatch x5

4. Snatch drops 2”,4”,6”

5. Snatch Drop As deep as possible x3

Skill Transfer exercises

1. Snatch grip Push press x5

2. Overhead squats x5

3. Snatch drop as deep as possible x5

 

3) Clean and Jerk 5-5-3-3-3-3 Reps AHAP

(Only need to jerk it on the last rep of each set)

 

4) EMOM for 14 minutes

Even Minutes 3 power cleans + 2 push jerks @ 70% of todays heaviest clean

Odd Minutes 10 Over the box jumps 24/20

 

5) Mobility/stretching

 

Competition Programming:

1) EMOM for 5 minutes complete 3 snatches from the power position @ 70% of your 1RM

 

2) EMOM for 5 minutes complete 3 cleans from the power position @ 70% of your 1RM

 

3) Rack jerks 1X2@ 65%, 1x2@ 70%, 4x2@75%, 4x2@80%, 1x1@ 85%, 2x1@90%

 

4) For time complete 4 rounds of

20 KB swings 70/53 (russian)

20 Burpees

20 GHD sit-ups

 

5) Mobility/Stretching


 


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