Jerk work 20:00
*all work is sub-maximal to be done with empty bar to a load no more than 60%, repetitions kept to a minimum.
lockout/ foot work/ recovery
- power jerk behind neck
- drop jerk
- jerk balance
Bench Press work 10:00
*all work is sub-maximal to be done with empty bar to a load no more than 60%, repetitions kept to a minimum.
Maintaining postion
- lift-off
- bar path
Tempo Bench
- control to chest
- tight pause
- speed to the top
- maintain position
Tempo Conditioning 10:00
5 rounds (2:00 clock)
- 10 pull-up + 15 push-up + 20 air-squat
- sprint 20m between each exercise
* this is not as fast as possible, your goal is to move at a continuous and deliberate pace building consistency and tempo round to round.
Mobility 20:00
Overhead Pressing
- use your toolbox to your advantage
- mobility poster can be a guide
- Coach will be assisting