Warm-up Drills
I. Run 400m
II. Mobility
III. Clean & Jerk Barbell Warm-up/Instruction
Impact/Focus: Clean & Jerk
Warm up as needed before completing the following workload (2-3 sets with empty barbell, 2-3 sets climbing to working weight). Please see ‘notes’ below for training priorities and weight assignment guidelines. Today training is intended to mark the beginning of our athletes’ full olympic lift Clean & Jerk movement work capacity and proficiency.
3-3-2-2-2-1-1-1 x Clean & Jerk
Notes: Climb weight as able provided movement technique, proficiency in developng the full olympic lift from the previous training across cleans and jerks independently, and work capacity regarding the demands of the full lift respectively remain the paramount points of performance. The set and reps assigned above are intended to begin with three rep sets for technique and barbell cycling practice, the doubles should climb across sets (repeat weights that were not performed ideally), single reps should climb as well with a glass ceiling set at 85% of any 1 rep record on file. Get some, freaks.
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“Fly Friday”
For time
Run 800m
5 Rounds of
10 x 1-arm Dumbbell Snatch (50/35lbs)
10 x Box Jumps (24/20”)
Run 400m
Notes: Alternate arms on the 1-arm Dumbbell Snatch, dropped dumbbells equal 5 x burpees for the first foul; second foul yields 10 x Burpees to replace reps of 1-arm snatch for the remainder of the WOD. There are many innovative methods for cycling reps, be smooth and efficient, ninjas… Incentive is different than punishment.
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