elbowsup

Coach Perrin giving feedback on elbow position during the three positions of the front squat.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: positions of the hang power clean (5 min)

2. Five minutes deliberate practice of the positions of the hang power clean

3. Strength

  • Deadlift 5-5-5+
  • Press 5-5-5+

LI: five sets of five, increasing weight in small increments from set to set.

4. Technique review: five positions of the push jerk. Should you push jerk? Take the clean grip partial overhead squat test.

5. Five minutes deliberate practice of the push jerk

6. “Disreputable Boys”

Four rounds for time of

  • 50 Double-unders
  • Hang power cleans
  • Push jerks

12 minute cut-off

LIII: hang power cleans @ 135/95lbs

LII: if your double-unders are still developing, 2 minutes double-under attempts per round. Hang power cleans and push jerks w/ your 40% DL warm-up weight

LI: four rounds not for time of :90 DU practice, 2 x 5 muscle cleans, 2 x 5 press.

Have fun!