Wednesday, July 4, 2018

WARM UP

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

The following should be done with little rest between movements. Try and go the full length of the gym.

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