PCs Ladderally

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
SnatchVideo of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL

3 x 3 Jerk in split
3 x 3 Jerk Balance
3 x 1 Dip Drive + Tall Jerk
*stay light for all & rest as needed

WORK

1 Clean & 3 Jerks (not tng)
55, 60% of jerk max
1 Clean & 2 Jerks  @ 55, 65, 70% of jerk max
1 Jerk (from rack) @ 65, 75, 80, 85, 80, 85, 90%

ACCESSORY

5 x 5 sec Rack Holds @ 105-120% of jerk max
Make sure you keep the shoulders lifted slightly to prevent compression of the carotid arteries and dizziness.

GYMNASTICS STAMINA

A. Tabata C2B  Pull-ups
20s C2B followed by 10s of rest x 8 rounds

B. 10min EMOM
odds: 5 Strict C2B Pull-ups (heavier than last week)
evens: 5 Strict Dips (matador & heavier than last week)

 

MetCon

CLASS

Cash in: 3 Rounds 1 Overhead Squat w / 10s decent, 10s bottom hold (rest 1min)
Cash out: 3 Rounds, 15 MB Sit-ups, 20 Russian Twist w/ MB, 20 Marching Glute Bridges Rest 1min

E2:30 x 5
Power Clean + Squat Clean + Hang Squat Clean

10min AMRAP
2, 4, 6, 8, 10, 12, . . . . Power Cleans 135/95
25 Double Unders