Alissa and Carla take 1st in the Rx Team LJ2016. Nice job ladies!
Warm-up
Spend 2 min in Z1
Then, 2 rounds with a barbell
5 deadlifts
5 high pulls
5 strict press
5 high hang cleans
3 jerks
Mobility
Full body prep for the EMOM.
Strength
10 min EMOM – 1 high hang clean and jerk (push or split)
*add weight if lift feels fast
**think about the cues from Tuesday; Can be power or squat. Great chance to get better at pulling yourself under the bar. You should really be focusing on the importance of a perfect high hang position. Since the high hang is the exact point of explosion, if you learn this position incorrectly, then you will accelerate from an incorrect position and therefore complete a lift incorrectly. People will tend to bend forward in the high hang. This promotes an early pull and either a poor bar path or the inability to hit triple extension and therefore a huge loss of power. Straight down and straight up. Focus on perfection, especially in the warm-up. Practice doesn’t make perfect, perfect practice makes perfect.
WOD
“Brutes Magoots”
1 round
800m run
30/25 cals on AB
20 hang cleans (115/75#)(95/65#)
2 rounds
400m run
20/15 cals on AB
15 hang cleans
3 rounds
200m run
10/8 cals on AB
10 hang cleans
Make sure you notice the rounds within the workout. If using the Airdyne, it’s going to be 35/30, 25/20 and 15/12.
