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Wednesday 150311

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Standardized warm-ups, an opportunity to activate muscles that are often inactive, increase your core temperature, and get your body lose and moving. Now that we're a couple weeks into these, what do you think?
SWU B - 3 rounds not for time (10 min cap)

Low level Box Jump, 10-15 reps, 12" max
Partner med ball rotational throw, 10 each side
Body levers, 5 reps w/5-10 sec descent

Fitness

A. 2 segmented cleans (DEMO) + 1 jerk, 6 sets, 90 sec clock, small build per set (pause 3 seconds at knee cap)
+
4 sets @100% effort:
30 sec wall ball
30 sec deadlifts, 155/105, 135/95, 115/75
30 sec AD
rest 6 min

Notes:
- position is more critical than load on C&J drill
- make sure bar sweeps back and weight is on heels when paused at knee
- 90 continuous seconds during lactic sets, no transition time built in

Performance

A. 2 clean pulls + 1 clean + 1 jerk (DEMO), 6 sets, 90 sec clock, small build per set
+
4 sets @100% effort:
30 sec wall ball
30 sec deadlifts, 155/105
30 sec AD
rest 6 min
Notes:
- mechanics more important than load
- TnG b/w both pulls and clean

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