03.10.18

COMPARE STRENGTH TO 10/5/17 COMPARE METCON TO 10/7/17
Warmup
6 min AMRAP
1 Burpee
10 DU’s or 30 singles
2 Burpees
20 DU’s or 60 singles
3 Burpees
30 DUs or 90 singles
4 Burpees
40 DU’s or 120 singles 
and so on….
Mobility
90 sec Kneeling Calf/Achilles Smash with foam roller
Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders, 30 sec with arms wide, 30 sec with hands in diamond on wall
Wall Cross Leg Hip Opener – 30 sec per side
Medball/PVC Thoracic opener – 1 min
Skill
Review each of the following:
– Clean Deadlift
– Clean High Pull
– Hang Squat Clean
– Squat Clean
– Jerk
Then with a 5 min running clock allow the athletes to move through sets of the following Complex with an unloaded bar Providing feedback as needed.
3 Clean High Pulls + 3 Hang Squat Cleans + 3 Squat Cleans + 3 Jerks
Rest as needed between sets.
Strength
With a 15 min Running Clock build to a heavy set of
Hang Squat Clean + Squat Clean + Jerk
Coach’s Notes/Training Intent
There should be plenty of time to for athletes get warm before attempting heavy lifts. Coaches should emphasize the necessity of proper warm up. This complex must be done without dropping the bar. Coaches should have an eagles eye on athletes and should provide coaching to all athletes.
Metcon
Tabata work 20 Sec, rest 10 sec x 8 rounds
Work in small groups (ideally groups of 4) and share equipment.
Use 10 sec rest to shuffle to the next movement. Rest 1 Min Between Tabatas. Repeat for a total of 4 rounds.
Alternating Med Ball Pushup with Roll 
Single Arm DB or KB Push Jerk (alternate arms every round) 
Lateral Jumps over hurdle (P – Over Bench, L/F over hurdle)
Banded Straight Arm Raise
Performance
PJ -55/35 DB or 24kg/16kg KB
Lateral Jumps Over Bench
Lifestyle
PJ -40/30 or 18kg/14kg KB
Lateral Jumps Over Yellow Hurdle
Fitness
2 Hand Push Ups on Medball or from Knees 
PJ -30/20 DB
Lateral Jumps Over Yellow Hurdle