Wednesday, 30 October 2013

WARM UP
• 10 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Front Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 5 (24/16kg)

BEGINNER WEIGHTLIFTING
1) Hang Power Clean:  3 x 3
2) Power Clean:  3 x 3
3) Push Jerk:  3 x 3
4) Split Jerk:  3 x 3

INTERMEDIATE WEIGHTLIFTING
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.  Approximately 55% of your C&J 1RM is a good place to start; add weight each set, if able.
• Watch the linked demonstration video BEFORE performing this complex!  The three positions and order are:  High Hang Clean + Hang Clean + Clean (floor)

BEGINNER / INTERMEDIATE STRENGTH
High Bar Back Squat:  3 x 7 @ 60% HBBS 1RM (same weight for all three sets)

CONDITIONING
2 rounds for time:
12 Overhead Squats, 115/80#
9 Power Snatches, 115/80#
6 Squat Snatches, 115/80#
6 Burpee Chest-to-Bar Pull Ups