Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Front Rack & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Clean & Jerk Complex
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development throughout the set & rep intervals as follows.
6 Rounds, on the 2:30 of
2 x Full Clean
+
1 x Jerk
Notes:
Work at the same weight as explained above across all sets and reps or climb weight as able.
Athletes may also build to a new two rep maximum for this movement complex.
Emphasis today will build on posture and breathing applications for a stronger receiving position in the clean and transition to the Jerk.
Post scores to comments.
“A Brazen Monday”
Complete for time
Row 500m
15 x Push Jerk
25 x GHD Sit-ups
Row 500m
12 x Push Jerk
20 x GHD Sit-ups
Row 500m
9 x Push Jerk
15 x GHD Sit-ups
Notes: Scale weight as needed for the Push Jerk movement that allows athletes to hit the throttle without losing the technique/efficency required for proper execution. GHD Sit-ups may scale to Abmat Sit-ups as 35,25,15 reps respectively per round.
Post scores to comments.
Impact/Focus: Clean & Jerk Complex
85lbs