Olympic Lifting - Tuesday, 9 June 2015

Olympic Lifting – Tuesday, 9 June 2015

    RED PANTHER BLUE PANTHER BLACK PANTHER
Pre Warm-up  
Warm-up inclusion Mobility Med ball clean – work through as a group and then:
3 sets:
5 maed ball cleans
5 burpee broad jump
5 jumping front squat with 3 second pause at bottom of front squat

Then – Empty bar work:
High hang, hang, clean – repeat twice and rest
Do 3 sets of above

Activation
Movement Prep
PART “A” – Skill “Feet placement” for clean
Everyone mark floor for squat stance VS deadlift stance
High hang clean starting in deadlift stance and catch in squat stance
– note that athlete must not jump forwards either
PART “B” – Strength EMOM 10:
2 high hang cleans with 3 second pause in catch – get to watch each other and take note of feet
*build in weight over sets if no missed reps and technique perfect

NOTE – high hang start position – shoulder must be behind the bar

PART “C” – Assistance 5 sets of 3 clean deadlift with a 3 second pause at the knees

* Focus on:
– Shins being perpendicluar at knees
* bar path being up or slightly backwards from the floor
* maintaining lumber curve with pause at knees
* from knees the bar must move quickly

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

3 sets:
5 Glute ham raises – either in GHD machine or partner assisted
5 Hip raises with barbell across waist
10 second MAXIMUM tension plank hold (tense up every muscle in body from neck down – hands, arms, bum, legs, EVERYTHING)

PART “E” – Compensation / Cool Down Ankle flexibility and pain ball under the foot with shoes off
Hold split for 1 minute
Posted in Workout of the Day
Sign up for our mailing list to receive the latest news, events, workouts, & nutritional advice, delivered straight to your inbox.
Sign up for our mailing list to receive the latest news, events, workouts, & nutritional advice, delivered straight to your inbox.