Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Clean & Jerk Ascending Doubles
Warm-up with 2-3 rep sets in preparation for the following workload and tempo for Clean & Jerk training. This is intended as the full squat version of the compound Olympic Lifting movement; the Jerk may be either split or push jerk.
Every 2:00 for 5 Rounds Complete
2 x Clean & Jerk (increase # each round)
Post sets, reps, and whether touch-and-go or reset style was used to comments.
“Frenetic Friday”
6 Rounds for time of
Run 200m
10 x Thrusters (95/65lbs)
Notes: Athletes should scale load lighter in order to ensure ideal movement first and foremost, with an emphasis on unbroken sets before Rx-ing the weight suggestion. For those seeking training in the Rx+ domain: Unbroken for all rounds of Thrusters with flawlessly achieved and maintained range of motion.
Smooth is fast; Heavier weight should be selected by those only of the mindset of ‘break any thruster set’ = try again from rep one. Get some, freaks.
Post scores to comments.
Clean & Jerk: 105# (drop and reset)
Frenetic Friday: 14:51 Rx
Clean & Jerk Ascending Doubles: 2×225# (reset style).
“Frenetic Friday”: 9:49 Rx+.
“Clean & Split Jerk 2s” : 125 #
“Frenetic Friday”: 14:24 (65#)