EIE Day 3!

Wednesday,  October 1, 2014

PreHab

Wall Extensions x 10
Banded Rack Stretch
Calf Stretch, 1 minute each
Wrist Mobility

Warm Up

Plank, 1 minute
– w/ Barbell –
10 Good Mornings
5 Back Squats w/ 3 second pause
10 Lunges
10 Presses
10 Front Squats

Cool Down

Row 500m at low intensity

Fitness

Strength

Every two minutes for 18 minutes, alternating movements (3 sets each):

Back Squat x 6-8 reps, slow down, fast up, heaviest possible

GHD Hip Extensions x 10-15 reps, slow down, fast up

Supine Ring Rows x 10-12 reps, slow down, fast up

Notes:  Pay attention to the tempo!  If the Hip extensions are easy, add weight.  For the ring rows, full range of motion is to touch your thumbs to your chest at the top of every rep.  Do not arch your back as you pull, but focus on engaging your lats and staying hollow, this will help you develop those muscleups and chest to bar pullups!

Conditioning

12 minute Amrap:

30 Double Unders or 90 Singles

20 Jumping Lunges

10 Toes to Bar

Notes:  Use the same progression as Monday for the DUs:  master singles first, then 3/2/1 singles between double under attempts before moving to consecutive double under attempts.  Scale the number of reps down as needed or practice your progression for 60 seconds each round.  For the T2B, focus on the linking technique, even if you don’t touch your toes to the bar.  We will be working supplemental strength with GHD situps and strict toes to bar along with this technique work and we want you to establish good movement patterns.

Advanced

Strength

Every 2 minute for 16 minutes:

Clean & Jerk x 3 reps

Notes:  Rest 5-10 seconds between each rep, start around 50% and build up to heaviest possible.  Focus on form over load!

Conditioning

Every 5 minutes, for 20 minutes (4 sets):

Run 400 Meters

10 Strict Handstand Push-Ups

15 Pull-Ups

Notes:  Scale the HSPU with a band harness or feet on a box, just make sure that you are working a full range of motion (that means no abmat!).  There has been a lot of pulling this week, so substitute a movement you need to work on if needed.  Competitive athletes should be learning the butterfly technique and attempting to perform these pullups unbroken or two sets maximum.  Take a moment to rest or reduce the rest to accomplish this stimulus.

This is the current 85kg gold medalist Apti Aukhadov with a Clean & Jerk double at well over 400 pounds. He is widely regarded as having some of the best, most conistent technique in the world, especially in the clean & jerk. His push/squat jerk style requires incredible overhead position and should strength. Take note of his perfect set up in the clean, his patience to his hips, and his explosive extension before moving his feet and quickly pulling under the bar. His jerk style allows for a very obvious view of a lifter pushing himself under the bar to achieve lock out, something we strive for regardless of jerk style. If you are doing the clean & jerks today or if your EIE Challenge Goal has to do with this lift, take note of this video.