Wednesday March 7th

Wednesday March 7th

Warm-up
4 rounds, rowing/biking/skiing progressively harder
30 sec row/ski/bike
8 wall balls
10 jumping air squats
Weightlifting
A: Hang Clean (4 x 2+1+1)
2 hang power cleans
1 hang squat clean
1 full squat, from the ground
B: Split Jerk (5 x 2 + 2)

 2 dip drives + 2 jerks

In the dip drive, you should feel the bar come off your shoulders with some force. Remember driving into the ground means you end up on your toes and some point as a RESULT of pushing into the ground and your hip extension. You should feel quads and glutes squeezed elbows should follow the bar as it moves up and aboard the bar down.

C: Front Squat (5 x 5)
work up to something medium weighted. Not a 5 rep max here.