GENERAL WARM UP
2 Rounds: 10 minute cap
A) 10x Band Shoulder Distraction ( 5 per arm)
B) 10x Band Around the World
C) 10x Alt. DB Press is Split Stance (5 per arm)
D) 5x DB Front Squat w/ light dumbbells
E) 5x Band Good Morning
JERK TECHNIQUE PRIMER/ WARM UP
E1:30MOM2: Jerk Balance
1st set: EMPTY BAR
2nd set: BETWEEN 55-65%
% of Jerk
JERK WORK
E1:30MOM5: Jerk (from blocks or rig)
1st set: 3 @ 70%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
5th set: 3 @ 75%
% of Jerk
SNATCH WORK
E1:30MOM6: Segment/Pause Snatch
– Perform each rep w/ 2s pause at knee.
– Balance should be on the whole foot.
1st set: 3 @ EMPTY BAR (start from mid-shin)
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 70%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Snatch
CLEAN WORK
E1:30MOM6: Segment/Pause Clean
– Perform each rep w/ 2s pause at knee.
– Balance should be on the whole foot.
1st set: 3 @ EMPTY BAR (start from mid-shin)
2nd set: 3 @ 65%
3rd set: 3 @ 70%
4th set: 3 @ 70%
5th set: 3 @ 75%
6th set: 3 @ 75%
% of Clean