Barbell warm up, coach led-
experienced althetes concentrate during this warm up, if you you think you can’t learn from empty bar positional skill work…… you have a lot to learn.
New athletes, don’t forget these positions when you are going through the lifting.
Squat Clean and Split Jerk
3 reps @ 70-75%
2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90-95%
1 rep @ 70-80%
If reps are looking and feeling good, athletes may continue past 95% toward a new 1RM.
All athletes will back down for their final rep to finish the day on a quality, lighter rep.
Drop and reset between reps. Rest 2-4 minutes between sets.
Pick 1 of the following skills (or another coach- approved skill) and practice as an EMOM for 10 minutes.
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)