Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Deliberate Practice: Choose one floor-to-shoulder exercise: muscle clean, power clean, power clean + front squat, clean. Drill all 7 positions, then "4! Go!", then "2! Go!", then full movement at speed. (5 min) Choose one shoulder-to-overhead exercise: press, push press, push jerk, split jerk. Drill positions (3 for press, 4 for push press, 5 for push jerk, 6 for split jerk), then practice at speed. (3 min) Marry your choice of floor-to-shoulder with your choice of shoulder-to-overhead and practice clean & jerk at your level. You may add light weight if desired, but keep it very light--this is purely technique practice. (7 min)
2. Press 3-3-3-3-3. Work sets across @ 80% or work up to a best triple for the day. (15 min)
3. "Diane Arbus" For time: 45 Kettlebell swings 15 Handstand push-ups 30 Kettlebell swings 10 Handstand push-ups 15 Kettlebell swings 5 Handstand push-ups
LIII: 2/1.5 pood kettlebell swung American-style. HSPU on red mat. LII: 1.5/1 pood swung American or Russian style. HSPU, pike press from box, down down pike press as appropriate. If DDPP is too difficult, sub dumbbell presses. LI: 4 rounds not for time of 10 kettlebell swings, 10 dumbbell presses
4. Note for time: 3 x 15 GHD sit-ups or get-up sit-ups.
5. Mobilize after class. Have fun!