General Warm Up
2 rounds
30 second machine
30 second hollow hold
30 second penguin jumps
30 second inchworm
Specific Warm Up
Annie Warmup:
20 single unders
10 abmat sit ups (butterfly position)
20 double unders (10 attempts)
10 abmat sit ups (legs extended position)
Empty Barbell Warm Up:
5 deadlift
5 shrugs
5 shrug + high elbow
5 muscle cleans
+
5 strict press
5 push press
5 push jerk
5 split jerk
3 clean and jerk
Then have athletes take 5-7 minutes to build to starting weight for the clean and jerk.
Primer:
10 double unders
10 sit ups
2 clean and jerk at starting weight
RX Conditioning
50-40-30-20-10
Double Unders
Sit ups
5-4-3-2-1
Clean and Jerk
135/85, 155/95, 175/105, 195/115, 205/125
Intermediate
25-20-15-10-5
Double Unders
50-40-30-20-10
Sit Ups
5-4-3-2-1
Clean and Jerk
75/55, 95/75, 115/85, 135/95, 155/105
Baseline
50-40-30-20-10
Single Unders
Sit Ups
5-4-3-2-1
Clean and Jerk
Emphasize a lighter weight and build mechanics and consistency across sets. When consistency is repeated enough, athlete may add a little weight to keep progressing.
The workout is as follows:
50 double under, 50 sit ups then 5 clean and jerk at weight #1. The 40 double unders, 40 sit ups and 4 clean and jerks at weight #2. 30-30-3, 20-20,2 and 10-10-1 at heaviest weight.
2 rounds
30 second cobra stretch
30 second banded lat stretch
30 second lacrosse ball shoulder smash
30 second calf stretch
We are finishing the week with some abdominal work, double under work, and lifting heavier while breathing heavy. We have not seen double unders in the Open yet, but it very well could be next week. The same goes for a heavier barbell that we have not seen and we know that is one way they like to challenge our fitness is taxing our cardio then having us lift something heavy. So today is about being smooth, managing breathing while at a higher intensity, then keeping sound mechanics during a lift!