Friday 10/26/18

warm up 1X

200 m run

across gym 25ft

High knee karaoke

Knee to chest hug *Careful not to arch the back

Figure 4(hip stretch)

Lunge with Samson stretch *Reach palms up, careful not to arch back

Lunge with torso twist

Toe to touch (toy soldier) *Opposite hand opposite toe.

High knees

Butt kicks

Side step L/R

 

 

Power Clean and Jerk Progression

*Perform all drills with an empty barbell

5 Strict press

5 Push jerk

5 Mid-thigh power clean to push jerk

5 Power clean to push jerk

Build Up: 3 Rounds:

100 meter run

3 Clean and jerks

*Increasing load each round.

 

WOD  6 Rounds or as many rounds and reps in 35 min

800m Run

8 Clean and jerks RX (185/125) Intermediate(135/95) Scale (75/45)

 

Notes: This workout looks boring, because it kinda is. Aerobic work isn’t exciting, but it’s definitely a major component to competing/performing at higher levels. So find comfort in the pain and measuring your heart rate would be an excellent choice. Use the following as a guide:

Rounds 1-4:

220 – AGE = MAX HEART RATE

MAXHR X .64 = LOWER HR LIMIT

MAX HR X .76 = UPPER HR LIMIT

Rounds 5 & 6:

220 – AGE = MAX HEART RATE

MAX HR X .76 = LOWER HR LIMIT

MAX HR X .88 = UPPER HR LIMIT

Try to complete all clean and jerk sets in 3 sets or fewer.

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