Congratulations to all the athletes that put themselves out there for the Clash at the Cove competition. We saw some great efforts and big PR’s today and you should be proud of your accomplishments. and hard work We are hoping you are ready to get back after it today but if you need an extra day to recover please be sure to take it.
TECHNIQUE WARM UP
1 Power Clean + 2 Front Squat + 1 Hang Squat Clean at 50% of your one rep clean and jerk
1 Power Clean + 2 Front Squat + 1 Hang Squat Clean at 55% of your one rep clean and jerk
1 Power Clean + 2 Front Squat + 1 Hang Squat Clean at 60% of your one rep clean and jerk
2 Squat Cleans at 65% (you may reset your position)
2 Squat Cleans at 70% (you may reset your position)
2 Squat Cleans at 75% (you may reset your position)
3 Sets of One Squat Clean at 80% to 85%
2 Sets of One Squat Clean at 85% to 90%
Today is some percentage work for squat cleans. At 85% we should be hitting the reps solidly. Do not hit the upper levels of the percentage work if these cleans are sloppy. Below is a warm up protocol prior to executing these cleans.
Box Squat Jumps- 3×3 (just use your bodyweight)
Bench Press- 4-4-4-4-4 (Building in Weight)
1xMax Reps @ 90%
*5 sets of 5 reps increasing in weight each set. Then, 1 set of Max Reps at 90% of your heaviest set
This may be a challenge after today’s metcon as your shoulders will not be able to offer as much assistance in pressing the weight. This is an opportunity to stress that synergistic muscles.