8. Juli 2022
Jul
08
B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
C. Specific Reception Drills
Jerk
6 split position push press
6 Tall split jerk (from heels off the ground & bar at forehead)
6 Tall split jerk (from Heels off the ground & bar in front rack)
6 Tall split jerk (from front rack)
3 Tempo Split jerks
Clean
3 Pause front squats
3 No hook, no contact squat cleans
3 Tall squat cleans
3 tempo cleans
Scaling Options
Beginner
15-12-9-12-15
Abmat situps
Calorie Row/Bike/Ski
Intermediate
Abmat sit ups @ lower weight
Calorie Row/Bike/Ski
Perform:
21-15-9
GHD Sit-ups
Cal Ski
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5x 1-3 @ Good technique
Intermediate
As Written