20211130

Warmup:

10 Box step ups

10 cobra to downward dog

10 Spider-Man lunge w/twist

6 Box Jumps

8 Hollow Rocks

30 sec Handstand hold

2 Wall Walks

On Rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid-shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk

S/S/S:

2-Second Paused Clean (at knee)

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set. Sets start every 4 min

 

%s Based of 14Oct 1RM

Video courtesy of Catalyst Athletics. Last time hitting our clean variation before we re-test our Clean & Jerk 1RM this cycle.  %s jump up, so stay tight! Remember, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds.  Do NOT lose tension.  After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause.  Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean.

WOD:

3 Rounds For Time:

10 Wall Walks

10 Toes to bar

20 Box Jumps (24″/20″)

The time-killer on this one could be the Wall Walks.  I know some folks will try to come out of the gate on fire and blast through these.  Just be careful not to over-exert yourself and lose shoulder stability.  If you lose that, the wall walk becomes more of muscling your way through.  And if that happens, you may find the Toe2Bars to be very difficult due to your shoulders being blown up.  Rather focus on locking out the elbows and then walking the hands back until you are completely vertical.  Some good tips on the wall walks courtesy of Carl Paoli.

Scaling Options:

Wall Walks -> 5 Shoulder taps (in plank)* per side for every Wall Walk

T2B -> Kipping Knee Raise -> Laying Toe2Bar   -> V-Ups

Box height -. 20/16 -> as needed

Video courtesy of Functional Bodybuilding.  Demo of Shoulder Taps in Plank

Cool Down:

Kneeling shoulder stretch on box – 2 min

Video courtesy of Train FTW

 

Couch Stretch on Box – 2 min per leg

Video courtesy of Men’s Health

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