Adios Legios

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 5sec 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

MetCon

CLASS

E4M8M
10 Speed Back Squats
*first set @ 50%, second @ 60%

@ 8min
20RM Back Squat
*@ 60% or greater

20 Rounds for Time:
2 Strict Pull-ups
4 Strict Press 95/65
15 Double Unders

*20min time cap