0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP:
3 Rounds
2-position Snatch High pulls x 5 (VIDEO)
Slow Power Snatch x 5 (VIDEO)
Pause Overhead Squats x 5
15:00-20:00
Explanation and Set-up for next section
20:00-39:00
3) Olympic Lifting
5 sets:
Every 20 seconds for 3 minutes (9 reps):
1 x Snatch (from the ground, power or squat)
— 1 minute rest/weight change—
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 72.5%
Set 5: 75%
*this is working on steady singles with a heavy ish weight, just like last week with cleans, good set-up and execution with each rep
39:00-44:00
Explanation and set-up for MetCon
44:00-52:00
4) MetCon:
Every 2 minutes for 8 minutes (4 sets):
Max Unbroken Single DB Hang Clean & Jerks
Max Rep Air Squats until the 2-minte mark
*score is total reps: clean & jerks + squats
*continuous movement, very little pause at the top or bottom, switch hands whenever you want goal is to choose a weight that you can consistently hit 20-26 reps in around 1:15, but is very challenging to do so, focusing on cycling the DB efficiently, if you can keep going unbroken for too much more than 1:15 than you need to get a heavier weight
*remember there are weights in between levels, choose the weight that allows you to get the stimulus
*steady pace on the air squats, how consistent can you be with a body weight movement under fatigue?
*Pace: Aggressive: 180+ total reps, Solid: 160 total reps, Limit: 140 total reps
Beginner: 25/15
Scaled: 35/20
Rx: 50/35
Rx+ 70/50
52:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Lat Stretch on rig or with PVC x 20 seconds each side
Pec stretch on rig x 20 seconds each side
Quad Stretch x 20 seconds each side