TESTING TIME
Competition Class
Strength
SKILLS & DRILLS
OLYMPIC WEIGHTLIFTING
WARMUP
Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
Snatch
Video of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4
SKILL
5 x 3s Clean Pull + 1 Tall Clean + 1 Front Squat + 1 Jerk
*SLOW pull to power position
*drive up onto toes w/ legs & butt squeezed & shoulders relaxed
*initiate tall clean by shrugging and then pulling quickly under the bar
*catch in squat or catch power then squat
*complete front squat & split jerk
Clean Pull Demo
https://youtu.be/VF-hqxyLly4
Tall Clean Demo
https://youtu.be/YhGbp1wp8Ls
WORK
7 x 1 High Hang Clean + Split Jerk
Sets 1, 2, 3 building, 4 back-off 5-20#, 5, 6, 7 building
work to max, text video of heaviest set incl load(403.404.1917)
High Hang Clean Demo
https://youtu.be/XHi40mLFDN4
Split Jerk Demo
https://youtu.be/IZLmRP4IAiA
PTS OF PERF
*shallow tall full foot dip
*big vertical drive
*push straight back down under bar
ACCESSORY
5 x 2 Clean Pulls @ 1RM Front Squat
GYMNASTICS TESTING
3 sets of 2-5 C2B Pull-ups
TEST A:
Max Effort Unbroken Chest 2 Bar Pull-ups
*unbroken = can't come off the bar
**butterfly ideally
TEST B:
3min AMRAP
Handstand Walk
(note total distance)
Text results from A & B. 403.404.1917.
MetCon
CLASS
10min to work to 1RM Strict Press
Rest 5min
Max Effort Unbroken set @ 85% of today's best
18min AMRAP
15 Alt DB Snatch 50/35
12 Box Jumps 24/20
9 T2B
