Wednesday, June 20, 2018


10 minutes of joint prep

please do either static rear support hold x 30 sec or arm windmill x 2 lengths x 2 sets (can make the arm windmill dynamic on second set)

Wrist prep for OHS

low gait locomotion x 1 length

Mr. TIki Tiki (Just focus on shins parallel to the floor) x 1 length

A. Every 3 minutes x 5 sets

set 1: clean and jerk @ 30 kg under max x 5-6

Set 2: clean and jerk @ 20-25 kg under max x 5-6

Set 3: clean and jerk @ 15-20 kg under your max x 4-5

Set 4: clean and jerk x 10-15 kg under your max x 3-4 reps

Set 5: clean and jerk X 5-10 kg under your max x 2 reps

(beginners just work on clean or clean grip deadlift)

Min 1: OHS x 6-8 reps (try and snatch into first one if possible)

Min 2: 1 legged squats (pistols) x 10 reps (5 per side)

Min 3: push ups x 6-8 reps (advanced do forward lean push ups). Please use gymnastics progressions. Everyone stays within the 6-8 rep range.

Min 4 Rest

4 sets