Clean and Jerk Tech!

June 17, 2020

 

 

 

Hey Team,

 

We had a great first day of weightlifting skills last night with 6 people in attendance.  Remember if you have an unlimited membership you can come to both WL and gymnastics add on classes!

 

For Wed and Thurs we're going to focus on clean and jerk tech.  Since we're just getting back in, try to work on only one thing each for the clean and the jerk.  This will keep your mind clear and movements relatively unhampered.

 

Start off light as you want to drill in the best mechanics possible right now while we're starting over.

 

See you soon

 

Cam

 

 

TRAINING WEDNESDAY - THURSDAY

 

WARM UP

 

AMRAP 5

 

T rotation plank x 4/side

Bird Dogs x 4/side

Samson stretch x 1/side

 

 

SKILL/STRENGTH:  CLEAN AND JERK 

 

2 REPS EMOM X 8 (at medium weight - 6/10 effort)

 

REST 2 MINUTES

 

2 REPS EMOM X 8 (at higher weight - 7/10 effort)

 

 

WOD:

 

Complete as many rounds as possible in 12 mins of:

12 Barbell Overhead Lunges, 55/75 lbs

16 Lateral Bar Jumps

8/4 Chest-to-bar Pull-ups

 

 

Scale bar weight, jump height, and pullups as needed (sub in a row variant)

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