We are looking at the Clean and Jerk today again. Remember, we want a nice first pull then an explosive hip action to bring the bar up and allow us to drop under it into the receive position. Aim for your max effort on the last set, even if you can only get one repetition out.
The Cash out is working some agility drills to help loosen up the legs after the heavy lifting and leg centred conditioning routine. Try to keep your feet quick and your body in the correct position (back straight and uprights, big chest, legs prepared with a slightly greater than 90 degree bend at the knee with your weight on the balls of your feet); my American Football players know this as the "football position" but it's amazing just how many other sports have a similar body position requirement but coaches fail to realise it and don't drill it in to their players (in fact, if you think about it, it's not that far away from the get-set position for the olympic lifts so the skills will transfer over).
Still working towards a muscle up for the Buy In; negatives are a great method in that they build up the strength required to master the movement and at the same time help cement the muscle memory of the technique.
Buy In
Negative Muscle-Ups x 10
Burgener/BWLA Warm-up
Strength/Skill
Clean and Jerk: 5 x 2
Snatch Deadlift @ 105% snatch
Snatch Pull @ 95% snatch
Conditioning
Four Rounds for time of:
400m Run
20 Swings @ 25 Kg
20 Box Jump (24 inch)
Optio: 15Kg Swing/20Inch Jump
Legionary: as Optio but 15 reps per set.
Cash Out
Agility Ladder work
Ickey Shuffle x 2
two foot shuffle x 2
CrossOver Shuffle x 2
Post Weights/Reps and times to comments or your FK.UK log.
Vires et Honestas
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