Month: November 2011

Oly day: Clean and jerk

If you’re familiar with the movement, we’ll have you work up to a heavy single. If you’re still learning the lift, your coach will assign you sets, reps and a load that will help you improve your technique, strength and power.

If time allows after that, you’ll be front squatting in individualized set and rep schemes.

Row 300 meters or 20 burpees
Push press, 20 reps
Row 300 meters or 20 burpees
Push press, 15 reps
Row 300 meters or 20 burpees
Push press, 10 reps
Row 300 meters or 20 burpees
Push press, 5 reps

Max weights are 135/95 lb. Your coach will choose your load based on your form in warm-up.

On the push presses, reps will be taken away if the bar is not completely locked out overhead with the hips fully extended. Form before speed!

If a rowing machine is not available when an athlete finishes the push presses, 1 burpee counts for 15 meters. If a rower is available, athletes should use it rather than do burpees. Athletes can and should switch from burpees to rowing when a machine is available.

Back squat 3-3-3-3-3

Deadlift/sumo deadlift: 1 set of 5

The deadlifts can be heavy if you know the movement or light if you’re still learning. Either way, this is not a max set for a new record but rather a solid set you know you can complete with excellent form.

Deadlift: 3 reps

Work up to a solid set of 3 deadlifts. “Solid” means great form – and the load depends on the form. Coaches will pick the loads. Good form is preferred over heavy weight.

Then …

 3 rounds of:

20 hollow rocks

20 box jumps (24/20)

On the hollow rocks, each “forward and back” is 1 rep.