Warm-up:
- Row 500m
Dynamic Stretching
- 5-7 minutes individual mobility work as needed (thoracic, hip, shoulder, ankle)
PVC/empty bar clean progressions @
- 2X5 mid thigh
- 2X5 mid shin
PVC/empty bar press progression
-2X5 shoulder press
-2X5 push press
-2X5 push jerk
Jump and Land (split jerk footwork)
- 2x5
- 2X5 PVC/empty bar Clean and Jerk
WOD:
Test Day: Clean and Jerk
Work up to a heavy single. Stop if you get two misses in a row.
* Post best lift to Comments
Work up to a heavy single. Stop if you get two misses in a row.
* Post best lift to Comments
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!