29. November 2022
Nov
29
1. Movement Prep/Activation and Increasing Heart Rate*
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will perform a power clean + hang power clean + push jerk complex. They will perform 2 reps of the complex at 4 different weights (building across). 1 rep consists of the 1+1+1. The bar can not be dropped between reps, so emphasis on athletes to hold onto the bar through the complex. The bar can be dropped after the push jerk if needed for safety (newer athletes), but unbroken is ideal. Athletes should build to a moderate/moderate heavyweight as long as form can be maintained.
* Work up to a Heavy, Unbroken set)
Hawaiian Shave Ice
7:00 Amrap
3 Power Cleans (82,5/55)
5 Box Jumps (30/24)
Target Rounds: 8+ rounds
Minimum Rounds before Scaling: 6 rounds
1:00 Barbell Grip Smash (each side)
1:00 Foam roll glutes (each side)
1:00 Trap Smash (each side)