Warm-up
Spend 2 minutes in Z1
Then, weightlifting based warm-up; coach driven
Deadlifts – hang muscle cleans – hang cleans
Front squats
Strict press – push press – push jerks/split jerks
Mobility
Full group mobility session
Strength
Weightlifting complex – 1 hang clean + 1 push jerk + 1 hang clean + 1 split jerk
Building off the last couple of complexes we have done.
Saturday 12/15 – 3 power clean + 3 front squats + 3 S2OH
Monday 12/17 – 1 clean + 1 hang clean + 1 S2OH
We have been really focusing on how to really harness the power of the legs and hips when pulling a bar off the ground. What muscles play a role and when. Today we are going to continue to prioritize the activation of the posterior chain when hitting triple extension in the cleans, driving through the heels and squeezing the glutes and hamstrings. But we should also understand that these S2OH movement require just as much power from the legs. Push jerks and split jerks should be considered a leg driven movement with the shoulders only doing anywhere from 20 to 30% of the work. So use those legs in all 4 of these lifts.
WOD
“Sunflower”
16 min ARMAP
12 T2B
16 goblet lunges (70/53#)(53/35#)
20/16 cals AB
1 KB held in the goblet position for the lunges.
