27. Mai 2022
Mai
27
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
C. Specific
2 sets @empty bar
– 10 sec swimmer stretch
– "Bang bang drill"
– 6-10 Tall Jerks
– 6 Push jerks (add tempo if necessary)
*You can start by getting athletes to work on the landing without a barbell, to focus purely on footwork. Have the whole group landing together trying to make as much noise as possible with their feet.
Scaling options
Beginner
3 rounds
30 Air squats
5 Ring Row or Strict assisted pull ups
5 Bench Dips
10 Hang cleans @Moderate
Intermediate
3 rounds
40 Air squats
5 Band assisted strict muscle ups*
10 Hang cleans @115/75 lbs
*
Perform
Nasty girls V2
Score: Weight
Scaling options
Beginner
5×5 @ascending
Intermediate and Perform
As written