Oct 23, 2016

Monday 2016.10.24


Warm-up:
- Row 500m

Dynamic Stretching
- 5-7 minutes individual mobility work as needed (thoracic, hip, shoulder, ankle)
 

PVC/empty bar clean progressions @
- 2X5 mid thigh
- 2X5 mid shin

PVC/empty bar press progression
-2X5 shoulder press
-2X5 push press
-2X5 push jerk

Jump and Land (split jerk footwork)
- 2x5
- 2X5 PVC/empty bar Clean and Jerk


WOD:
Test Day: Clean and Jerk

Work up to a heavy single. Stop if you get two misses in a row.

* Post best lift to Comments

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed



Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

5 comments:

AARON DEVAN said...

235

Bryan R. said...

PR for me...135.

Matt Slyder said...

135# clean, no jerk, shoulder pain

monroe said...

Worked up to 155 and did several singles there + 2 jerks.

Mark Vidotto said...

215