Today is work on the Clean and Jerk!!!
Since we are working on Technique over the next few months, this will be a great time to work on the split position. This means that the front foot will be stepping forward and attempting to achieve a completely vertical shin. The back leg needs to move to a position in which the knee is underneath the body. All the while maintaining the hips underneath the body... Seems like quite a bit!!! See the video below for extra (better) explanation.
Squat a Day Program:
High Bar Back Squat: 3@50%
2@60%
1@75%
1@85%
1@95%
- Based off 1RM High Bar Back Squat.
BARBELL GYMNASTICS:
1) Clean and Jerk: 3x1@60%
2x1@70%
1x1@80%
1x1@90%
4x1@70%
-Rest period from 60%-90% will be 60 seconds between each rep. After the first rep at second round of 70%, rest period drops to 30 seconds.
2a) 3x3 Clean First Pulls (to knee) - Heavy!!!, Rest 60 seconds
2b) 3x3 Push Press - Heavy!!!, Rest 60 seconds
- For the clean first pull to the knee position, ensure you move the knees back and the bar stops on top of the knee. See example below:
Link: Clean First Pull
- Forgot to mention before, but when the program says 2a and 2b, they are to be performed as a superset. Example above, do first round of clean first pulls, rest 60 seconds, then first round of push press and rest 60 seconds, and so on.
CONDITIONING:
Main Page METCON "Filthy Fifty"
Enjoy the longer Metcon! Thursday will be a rest day!
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