Saturday, February 27, 2016
Deadlifting=abs, its a fact^
Prehab
Warmup
Groups of 3!
complete 3 rounds:
Athlete 1 runs 200m (time keeper)
Athlete 2 holds front or side plank(s)
Athlete 3 Jumping Jacks
Then Warm up the clean
Strength
Strength:
Every 2:00 for 14:00 (7 total sets):
1 Power Clean + 1 Push Jerk + 1 Clean (full) + 1 Jerk
Every 2:00 for 14:00 (7 total sets):
1 Power Clean + 1 Push Jerk + 1 Clean (full) + 1 Jerk
Partner Conditioning
Teams of 3:
AMRAP 25:
100 Calorie Row
50 Clean and Jerks
100 Calorie Row
50 Clean and Jerks
100 Calorie Row
50 Clean and Jerks
100 Calorie Row
Max Clean and Jerks
AMRAP 25:
100 Calorie Row
50 Clean and Jerks
100 Calorie Row
50 Clean and Jerks
100 Calorie Row
50 Clean and Jerks
100 Calorie Row
Max Clean and Jerks
Notes: Power Cleans. Score each calorie as a rep. Score total reps.
L1: DB Clean and Jerks 20/15 work on quality, go for 5 to 10lbs heavier at the end.
L2: 65/45, 75/55, 95/65, 105/75
Rx: 105/75, 135/95, 155/105, 185/125
Rx+: 135/95, 155/105, 185/135, 205/145
Cool Down
Couch Stretch
Stretch hamstrings 1min each side
Seated straddle, have a pal gently push your lower back down and forward
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