Olympic Lifting - Saturday, 27 June 2015

Olympic Lifting – Saturday, 27 June 2015

    RED PANTHER BLUE PANTHER BLACK PANTHER
Pre Warm-up  
Warm-up inclusion Mobility Warm-up with class

Clean and Jerk prep with empty barball

Activation
Movement Prep
PART “A” – Skill  
PART “B” – Strength EMOM10
1 Clean and Jerk

Build to heavy for today

PART “C” – Assistance 5 x 3 Clean deadlifts

All sets should be heavy

Then

5 x 3 Jerk rack dips (OH Position)

Home work for next week class Before next week do the following additional work 2-3 times:

3 sets:
5 Glute ham raises
30 Second weighted plank

PART “E” – Compensation / Cool Down Seated Childs pose
Groin opener in band against Rig
Ankle and calf release – band on foam roll
Posted in Workout of the Day
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