Tuesday December 23rd, 2014

Today our focus is strength endurance. We are going to be drilling vertical hip explosion, by starting off with our proper hip position of the jerk. We are going to be doing box jumps while only using the first knee bend of the jerk to work on fully activating the legs and gluteus to make sure we don't get in the habit of rolling into the forefoot to early and transferring energy into the knees. as opposed to the floor through the heels. 

Warm-up: 15min

SSP: 5min

5x5 first knee bend box jumps 

Kettlebell Sport:  17min

Jerk 3min @ -2kg weight holding a +2rpm

rest 3min

Jerk 3min @ comp weight holding a +1rpm 

rest 3min

Clean 5min @ comp holding +3rpm (of your long cycle pace)

Conditioning: Choose your own adventure

Option A:

3 rounds

Ring Dips x5

Push-ups x 10

Skull Crushers x 20

After completing all 3 rounds do 50 wall balls

Option B:

3 rounds 

Hand stand push-up x 5

Ring dip x 10

Pull over x 20 

After completing all 3 rounds do 50 wall balls

Then once conditioning is completed stretch.