June 29, 2020

Monday, June 29th 2020

Warm-up
A. General
2 rounds @easy, nose breathing
45s Machine/Run/high knees
-5 Push-up to downward dogs
-3 Inch worms (no push-up)
-30s/side Couch Stretch
*Contract the glute to open the hip on/off – 5s/5s

B. Specific At Home
(with a light DB, KB, object)

1 round
-5/arm Strict Press in Split stance
-5/side Single leg Bent over Row (Opposite arm and leg)
-5/arm Snatch
-5/side Front Rack Squat Tempo: 3-0-X-0

B. Specific At Gym (Drills)
5-10 Clean deadlift
5-10 Clean pull @ Tempo 5 seconds
5-10 Clean pull @ tempo + vertical jump
5-10 Tempo Squat clean*

* Note:
Although we want athletes to accelerate the bar with a jumping movement pattern, you must express the difference between an actual jump and the jumping MOTION of the barbell acceleration of the clean. In the clean there is no actual vertical jump but the motion is the same. The athlete must stop the body from going up vertically by pulling themselves downard using the bar and the hips.

Weightlifting
Clean and Jerk (EMOM 5 @72-92%)
EMOM 5
Set: Rep Clean+Jerk@%

1: 5+1 @72
2: 4+1@77
3: 3+1@82
4: 1+1@88
5: 1+1@92

DEKA AT HOME

Clean and Jerk

EMOM 5
Set: Rep @%

1: 5+1 @72
2: 4+1@77
3: 3+1@82
4: 1+1@88
5: 1+1@92

Modification:

EMOM 5
5-10 Squat Clean + Push press

Equipment:
2 x DB’s
2 x KB’s (KB clean)
Sandbag
Back back

Metcon
Metcon (5 Rounds for reps)
E(4)MOM x 5
15 Bar facing Burpees
+
2 rounds
8 Cal Bike
5 Power Cleans 155/105

DEKA AT HOME

E(4)MOM x 5
15 Bar facing Burpees
+
2 rounds
8 Cal Bike
5 Power Cleans 155/105

Modifications

Bar Facing Burpees:
15 Burpees over object

Bike:
8 cal Row/Ski/ Run 100m
8/side Bulgarian Split squat Jumps

Power Cleans:
5-10 DB/KB Cleans
5-8 Sandbag/D-ball over shoulder
10-15 Object to shoulder

Accessory
Metcon
Post Chain

Quadruped unilateral hip extension
2 x 12/side