Big Wednesdays

Wednesday, July 23

Prehab

Seated Leg Raises x 10
Arm Swing x 10 each side each direction
Straddle Sit Ups x 15

Warm Up

1 Minute Plank Hold
2 Rounds:
10 Jumping Squats
10 Push Ups
10 Lunges
10 Tuck Ups

Cool Down

Jefferson Curl x 10 with pause at bottom
PVC Dislocates x 15 slow reps
Straddle Stretch, 2 minutes

Fitness

Strength

Four sets of:
Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
Weighted Step-Ups x 8-10 reps each leg
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds

Conditioning

Five rounds for time of:
10 Push-Press
15 Lateral Jump Overs
20 Abmat Situps

-20 min cap-

Notes:  Push Press can be performed with a barbell or Dbs.  More experienced athletes should use 115/75.  Perform jump overs with your barbell or a parallette.  Each jump equals one rep.

Advanced

Strength

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Squat Clean

Notes:  Build up to a max over the 10 sets.  Drop the barbell after the front squat and be sure to reset before performing the squat clean.  If you are just learning or struggling to make contact with the upper thighs, you can perform the cleans from the hang.

Conditioning

Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30?/24?)

-Rest 2 minutes then-

For time:
Row 500 Meters
50 Burpees Over the Erg


Here are Derrick’s snatches from the this last weekend’s National Championships where he broke the American Record. Take note of his positions and the rhythm of his lift. Keep these in mind as you approach the reintroduction of the snatch and clean & jerk into class programming.

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