March 30

Monday, March 30, 2015

Third week of our 8 week cycle! Get your final Open scores in before 5pm today!

Prehab:

Posterior chain flossing, 1 minute each
Super rack stretch, 1 minute each
Groiners, 30 seconds each
Fire Hydrants, 10 each direction
15 Scapula Push ups

Warm-up:

50-60-70 Single unders (unbroken)
1 minute Double under practice
50 ft Duck walk
50 ft Bear crawl
10 Burpees
10 Deadlifts
5 Hang Power Clean
5 Push press
5 Push Jerk

Cool down:

Couch stretch, 1 minute each
Reverse plank hold, 30 seconds
Side plank, 30 seconds per side
Straddle, 2 minutes

Fitness Strength

Every 3 minutes for 18 minutes (6 sets), perform:
5 Deadlift plus Hang Power Clean plus Push Press
:60 Static Hold, first 3 sets Hollow, second three sets Arch

Notes:  This is the last week of our sets of 5 reps, try to work into a heavier position than last week.  To clarify, each rep is a deadlift, then clean then push press before you put the bar down to perform another rep.  Our goal is to get you comfortable with the full power clean and jerk movement by breaking it up.  Score this as your Hang Power Clean weight.   New athletes or those with rack mobility issues can perform the complex with dumbbells.  Holding static for :60 is hard, but focus on your breathing and move to an easier position as needed to try and maintain the entire time.

Advanced Strength

Every 3 minutes for 18 minutes (6 sets), perform:
5 Power Clean and Jerk
:60 Static Hold, first 3 sets Hollow, second three sets Arch

Notes:  This is the last week of our sets of 5 reps, and we will be building up to performing “Grace” in 2 more weeks!  Start at 60% and work up to max for the day or slightly heavier than last week..  Drop each rep and reset as quickly as possible.  Move directly from the clean and jerks to the hollow /arch with as little rest as possible.

Fitness Conditioning

6 Rounds:
20 Double-Unders
12 Russian Kettlebell Swings
10 Burpees over the Kb
12 Reverse Lunges with KB in Goblet position, alternating
-15 minute cap-

Notes:  Prescribed is 55/35.  Scale the Double Unders to :30 of effort or 60 singles.

Advanced Conditioning

6 Rounds:
30 Double-Unders
6 Kb Snatch plus Lunge, right arm
10 Burpees over the Kb
6 Kb Snatch plus Lunge, left arm
-15 minute cap-

Notes:  Prescribed is 55/35 kb from the hang.  Scale to a Db if needed.  Perform :30 of double unders or 90 singles.  If you cannot lock out the elbow with the overhead lunge, perform a snatch, then lower the weight to the front rack before performing the lunge.

PR’s Week of 3/23-3/29

 POWER CLEAN AND JERK

HANG POWER CLEAN

BOX SQUAT

OVERHEAD SQUATS

 3 POSITION SNATCH