Thursday 171228

I. General Warm-Up

Shoulder Joint Prep:

10 Forward/Backward Rolls each

10 Forward/Backward Circles each

10 Alternating High 5’s

10 Alternating Body Crosses

10 Alternating Nerve Floss

 

3 Hang Clean High Pulls

3 Muscle Clean + 3 Strict Press

3 Tall Clean + 3 Push Press

3 Power Clean + Push Jerk

3 Hang Squat Clean + 3 Push Jerk

 

3-5 Practice sets of Hang Clean and Jerk ** use this time to discuss a couple of performance cues (patience in the pull, quick/explosive hips, dynamic elbows, hips sit back and down to receive, strong rack positions for dip-drive, etc.)

 

II. Skill Work

12 Minute EMOM

1 Hang Squat Clean + 2 Push Jerk

*start at moderate weight and gradually build each round. If you know your clean and jerk max from 2 weeks ago, use 60% to start and don’t exceed 90%.

 

Transition and Build Up 24:00-28:00

Set-up stations, take any warm-up reps necessary.

 

III. Workout Of The Day

Rx

AMRAP 5

30 DU

15 S2OH @115/75

 

Rest 3

 

AMRAP 5

30 DU

15 Front Squat @115/75

 

Scale 1

AMRAP 5

30 DU or 60 SU

15 S2OH @95/55

 

Rest 3

 

AMRAP 5

30 DU or 60 SU

15 Front Squat @95/55

 

Scale 2

AMRAP 5

60 SU

15 S2OH @75/45 or less

 

Rest 3

 

AMRAP 5

60 SU

15 Front Squat @75/45 or less

 

PERCEIVED INTENSITY - 8.5/10

 

INTENDED STIMULUS

Two back-to-back 5 minute AMRAPs, that are both fast-paced and high power. Be smart about initial pacing but try to make a push in the second half on each of them, knowing that rest is coming. S2OH can be done as push press or push jerk, athlete’s choice.

 

IV. Accessory, Recovery, Community

1) 5 “Perfect Stretch” / side

2) 10 Squatting thoracic rotation/side

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