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01.17.17

17
Jan

01.17.17

Warm Up:

2:00 bike, row, or run
:30 DB bent over rows
:30 DB strict press
:30 DB OH hold
:30 rest
:30 DB reverse lunges
:30 DB bicep curls
:30 DB OH hold

then…
5 x deep squat progressions
10x Russian baby makers
10 x wrist pulses

Primer: Jerk Warm up
Review:
1. Jerk grip
2. Jerk overhead position
3. Jerk split position

warm up for jerks:
5 x Jump to Split (no weight used)
*stand tall with the feet under the hips
*bend slightly at the knees only and drive up in a slight jump
*keeping your trunk upright, move quickly into the split position to land with equal balance between the feet
*adjust the position and balance if needed and hold for :03
*step a third of the split length back with the front foot, then bring the back foot up to meet it

5 x Tall Power Jerk (empty bar)
*stand tall with the hands in a jerk-width grip and the bar presses to the top of the forehead with the head back out of the way
*lift and plant the feet quickly into the receiving position
*as the feet are transitioning, punch against the bar with the arms to push down into quarter-squat depth
*move head back and fix the arms into proper overhead position
*attempt to lock the bar in the overhead position at the same time the feet reconnect with the ground
*hold the receiving position :03 before recovering to standing with bar still overhead

5 x Split Jerk Behind the Neck (empty bar)

WOD:
Partner “You Go, I Go” Clean and Jerk ladder
one person completes all reps at a weight before partner can start
Clean & Jerk
5 reps @ 165/115 95/65
4 reps @ 185/125 115/75
3 reps @ 195/135 135/95
2 reps @ 215/145 155/105
1 rep @ 225/155 175/115

Finisher:
Three sets of:
Dragon Flag Negatives x 5-6 reps @ 5111

Tuck Ups x 15 reps
L-Sit Flutter Kicks x 20-30 seconds

Our Crashed Ice Athletes

Our Crashed Ice Athletes

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