Monday, Oct 28, 2013

WARM UP
wrist prep
rotational L sit
shoulder openers on stall bars. 
Tall muscle cleans
behind the neck rack jerk 

A. Press Complex - see Oct 9, 2013
1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.
Beginners: 3 press plus 5 push press (push jerk is optional and at coach's discretion)

B. 5 Power Cleans @ 70-80% of your max. 
zero seconds rest
3 Rounds for Time:
double unders x 12
Toes to Bar x 6
Rest 3 minutes
4 sets

NOTE: Beginners, please do 5 cleans that are challenging enough that you cannot do them touch and go.  IT should be clean the bar, dump it, reset. And actually, that goes for everyone. 

The more efficient and higher your max clean is, the lower the percentage will be. So someone like Sandi would do her cleans at 70%, whereas someone like me would be at 80%.

If you do not have any double unders, do single unders.
If you have a few double unders and a few toes to bar, reduce the reps.
The double unders should be unbroken as should the toes to bar.
Beginners: 10 sec arch scap pulling