08.22.2023

Primer
3 sets of 3 reps of each exercise.  Increase load as needed.
 

https://www.instagram.com/p/CdvrqFOgIp5/ 

• ▫️Muscle Clean into Squat: Start flat foot with shoulders over the bar and feet in your normal clean landing position. The goal is to use the bar to pull yourself down into the squat, by pulling on the bar and lowering the hips simultaneously. Arms and legs should bend at the same time. Feet should stay flat and connected to the ground for this whole drill.

• ▫️Tall Clean: Start on the ball of the foot with shoulders over the bar and straight legs. Use the weight of the bar to pull yourself down into a squat, with the goal of racking the bar when the feet hit the floor. The feet should move on this drill but there is no dip to generate power.

• ▫️Clean from Power Position: This drill begins with a dip to generate power, and is great for helping you feel your legs if you tend to use the hips too much. The goal is to keep the shoulders over the bar through the dip and leg extension, then rack the bar when the feet hit the floor.

• Jump to Split Drill x 5 reps   youtu.be/hUNhvaNIJrQ

 
 


Strength
6 sets 
mid-thigh clean x 2 reps + 1 split jerk
sets 1-2 @ 65%
sets 3-4 @ 70%
sets 5-6 @ 75%




WOD
"Boat Race"
500m row
400m run
Rest 3:00
for a total of 3 rounds
get splits on each round

10.27.2020

Warm Up
2 rounds
2 KB/DB cleans right
2 KB/DB single arm rack lunge right
2 KB/DB single arm thruster right
repeat all on left side
then
10 push ups
20 jumping jacks


Barbell warm up/primer
5 clean grip deadlifts
5 muscle cleans
5 front squats
5 hang power cleans
5 hang squat cleans
5 push presses
5 split jerks
all with an empty barbell



Strength
Every 2:00 for 12:00, complete
Power clean + Mid-thigh power clean + Jerk
build to a heavy in the complex


WOD
"Haunted"
16:00 AMRAP
3 ring muscle ups/6-8 ring rows/ 6 ring dips
6 clusters 115/75 95/65
9 box jump overs 24/20"

ring muscle up drill for those who don't have the whole movement
https://www.instagram.com/p/CC1S3pGgFZ7/