04.03.18

Warmup
Head, Shoulders Knees and Cones Warmup x 6 min
Mobility
Banded Elevated Ankle Mobility Drill – 1 min per side
Lateral Chest Wall Opener – 1 min per side
Roller T-Spine Extension on wall – 1 min
HAM Drill Per Side – Spiderman Stretch to Hip Drop (senior picture), Frog Stretch, 10 steps duck walk
Skill
Review the Clean and Jerk
Review the setup of each position and discuss faults in posture (over extension or rounding)
Clean Start Position/Power Position (hang at knee)
Power Clean
Squat Clean
Jerk
Front Rack Position
Split Jerk without Bar
Split Jerk with Bar
Strength
Use 20 min to work on Clean and Jerks in a manner of your liking. Work in groups or independently.
Coach’s Notes/Training Intent
Today’s strength is intended to let you practice the clean and jerk in a way of your preference. That said, try to pick a personal fault and work on it with the coach.
Metcon
For time Under a 12 min Cap:
50 Box Jumps
50 Double Unders or 100 Singles
40 Alternating Dumbbell Snatches
40 Double Unders or 80 Singles
30 Wall Balls
30 Double Unders or 60 Singles
20 American KB Swings
20 Double Unders or 40 Singles
P – 24”/20”, 50/35, 30/20, 32kg(70#)/24kg(53#)
L – 24”/20”, 40/25, 20/14, 24kg(53#)/16kg(35#)
F – 20”/16”, 35/20, 14/10, 16kg(35#)/12kg(26#)
Coach’s Notes/Training Intent
Today we have a Chipper that you will have to move fast and efficiently to complete. Complete reps in bigger sets than usual knowing that you will only have 12 min to make it through. This workout will test your anaerobic power and endurance. Training here will result in improved muscle strength increased metabolism and VO2 max!
Cashout
3-4 Rounds not for time
20-25 Banded Tricep Push Downs
10 Barbell Good Mornings – Light
1 Round of Banded Alphabet per side
(https://www.youtube.com/watch?v=dGLTXnZYUcI)