Wednesday, 29 January 2014

Coaching Tip:  The Importance of Journaling - Becca Borawski Jenkins, Breaking Muscle

WARM UP
• 10 minutes – Coach's choice of dynamic warm up.

BEGINNER WEIGHTLIFTING
5 sets:  2 Front Squats + 1 Jerk - choose a weight that challenges you to perform the Front Squat reps with perfect form but athletes will likely be limited by their Jerk weight; challenge yourself to increase the weight every set, if possible.

INTERMEDIATE WEIGHTLIFTING (5 minutes to set up and warm up)
Clean Complex starting in a paused position 2” off the ground:
1 Power Clean + 2 Hang Squat Cleans + 1 Jerk @ 50% Power Clean 1RM (or 42.5% of Clean 1RM)
• Every 90 seconds for 9 minutes perform one Clean Complex.  Increase weight 10/5# every 90-second interval.  Continue until failure or 9 minutes, whichever comes first.  If you fail early, reduce the weight by 20# and then start the process again.

CONDITIONING
Complete as many rounds and reps as possible in 20 minutes:
5 Power Cleans, 145/100#
15 Wall Balls, 20# (to 10’ target)/14# (to 9’ target)