Video Tuesday

Tuesday, December 17, 2013

Mobility:

Monster walks
10 Wall extensions
Lat activations
10 Scapula Push-ups

Warm-up:

Jog 400 meters
10 Wall Squats
Perform unbroken with barbell:
10 Good Mornings
Super Rack with Barbell Stretch
10 Behind the Neck Press
10 Front Squats, hold the bottom of last rep
Then 2 rounds, 3 reps each unbroken of:
Power Clean from Position 1
Power Clean from Position 2
Power Clean from Position 3
Push Press
Jerk (split or push, athletes preference)
(second round is full squat cleans)

Strength:

15 minutes to establish a max for the complex of: 2 Cleans + 2 Jerks.

Notes: This is 2 full squat Cleans (not touch and go) followed by 2 Jerks. Power cleans may be substituted if mobility in the squat is limiting. Ideally both jerks are to the split position. Bring the feet completely back together before bringing the bar back to the shoulders for the second rep.

Classic Conditioning:

3 Rounds:
10 Chest to Bar Pull Ups
10 Dips
20 Burpee Lateral Box Jumps 20 inches
– 15 minute cap –

Notes: We want all athletes to perform C2B pullups!  This means for your pullup reps to count, you must touch your chest below the clavicle on each rep.  You have two options, perform with bands or perform jumping pullups.  If this is your first time performing this movement, focus on quality!  For one rep of the box jump, perform a burpee next to the box followed by a lateral jump, touching the top of the box and landing on the other side.

Advanced Conditioning:

12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20 inches
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20 inches
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20 inches
– 15 minute cap –

Notes:  Feel free to scale this by using a band.

Cool down:

External rotation with Theraband
Pigeon stretch, 2 minutes
Straddle hold, 2 minutes

Who doesn’t love a good training montage video?  Enjoy!