Pre-Conditioning
EMOM x 5
Seconds 0-50 -
Slow Row
Seconds 50-60 -
Fast Row
Chad
Vaughn Olympic Warm-Up - 2 Rounds
Round One - Empty
Barbell or PVC
Round Two - Empty
Barbell or 65/45
Complex is as
follows:
5 Good Mornings
5 Back Squats
5 Elbow Rotations*
5 Front Rack
Strict Presses
5 Overhead Squats
5 Stiff-Legged
Deadlifts
5 Front Squats
Mobility
T-Spine Mash
Spend 2:00 on
a foam roller working overhead range of motion. Pin the foam roller to the
ground with your upper back, and work large sweeping motions with a locked out
arm. Work the limits - overhead and down by the waist.
Banded Shoulder
Distraction
Spend 1:00 on
each shoulder. Loosen up the lats here for a better overhead position.
2016
Masters Qualifiers + 2017 Open Athletes
Skills
1. Clean Skill
On the Minute x 10
- 2 Tall Hang Power Cleans (20-30% of 1RM Clean) 65#
This is a drill
used to dial in positioning and speed on the barbell.
Stand tall with
the bar and find a small dip, where the bar is just below the hip. Keep your
torso vertical, with your shoulders stacked right on top of the hips.
With a fast and
aggressive extension of the knees, pull yourself beneath the bar (as opposed to
pulling the bar up). Catch just above parallel. Footwork is key on the catch -
keep your feet from jumping out wider than your squat stance, and get your hips
back and down.
Weight is very
light here, with speed and positioning being the focus point.
2. Push Jerk Skill
OTM x Minutes
1-5 - 3 Tall Jerks (20-30% of 1RM Push Jerk) 45#
OTM x Minutes 6-10
- 2 Pausing Push Jerks (30-40% of 1RM Push Jerk) 65#
These two drills
will improve our positioning overhead.
On the Tall Power
Jerks - Knees locked out, and get as high as you can on your toes. With the bar
starting in the front rack position, quickly and aggressively drive yourself
beneath the bar into the power catch, or your normal push jerk catch, position.
Fast elbow lockout is a must here - be aggressive with your punch
out. This builds speed beneath the bar on the push jerk.
On the Pausing
Push Jerks, pause for a full second on both the dip, and the catch, of the push
jerk. This gets us comfortable hitting these key positions in the movement.
1.
Clean and Jerk
6 Sets, On the 90
second:
Power Clean +
Power Clean + Push Jerk
Set 1 - 65% 165
Set 2 - 70% 180
Set 3 - 75% 195
Set 4 - 70% 180
Set 5 - 75% 195
Set 6 - 80% 205
Here is our chance
to confirm the movement patterns we trained in our skill portion today. Key
focus points:
1. Speed of your
third pull on the cleans (speed beneath the bar), into a strong power catch
position with the elbows fast and high.
2. Aggressive
punch out on the jerk.
2.
Conditioning
If you don't have
a team available to you, do this workout solo:
75 Calorie
Bike, 60 Calorie Row, 45 Box Jumps, 30 CJ, 5 Rope Climbs
16:23 clean and jerks were brutal took a long time. Might have pushed
toonhardon the row
3.
Midline
2
"Supersets" of:
20 GHD Sit-Ups
30 Hip Extensions
20 Abmat Sit-Ups
30 Banded Good
Mornings
Not for time, but
move from movement to movement with a purpose.
Rest 2:00 between
sets.
