November2016

November2016

08 11 16 – Clean and jerk

Warm up / pre activation: Get sweaty then… 20m knee pulls 20m quad pulls 20m horse walk 2×8 viking sloth press Burgener warm up   Strength: 3 position pause power clean 5-5-5 3 position pause power clean. Pause at the “set” position Pause at the top of the knee Then finally[…]

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04 11 16 – Spit jerk

Warm up / pre activation: 2 min dubz practice PVC dislocates / pass overs 10-15 reps Banded pull aparts 10-15 reps Serratus Push-up 10-15 reps Plank shoulder taps 10-15 reps   Strength – Split jerk: Work with an empty bar on technique Warm up with a light weight that allows[…]

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03 11 16 – Rope climb

Warm up / pre activation: 2 mins getiing sweaty 40m crab walk 3×8 hanging scap pulls 3x20s hollow hold 3×10 V-sit Roll lats   Skill – Rope climb: Beginner – hanging knee tucks and foot wrap development Intermediate – Practice efficiency ,aim to climb in 2 pulls Advanced – continue[…]

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02 11 16 – Row

Warm up / pre activation: 20m ostridge stretch 20m grass picker L-sit neral floss Sumo goodmorning 3×8 Hanging scap pulls 3×8   Conditioning: Row 2k for time   Metcon – 15-12-9-6: Lunges 50/35kg Push ups Thruster 50/35kg Burpees

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