Warm-up:
burgener warm-up w/ pvc x 10 reps each movement.
burgener warm-up w/ oly bar x 3 reps each movement.
Focus: Power cleans & jerks
Today we will focus on breaking down the power clean as well as train our muscles to memorize the movements under stress by adding speed.
10-10-10 (fast; light weight) power clean
10-10-10 (fast; light weight) push jerk
10-10-10 (fast; light weight) power clean & jerk
Now we will slow the pace down, add a bit of weight, and execute the movements together
5-5 (60% max) power clean/jerk
3-3 (70% max) power clean/jerk
1-1 (80-85% max) power clean/jerk
Take a look at this broken down snatch. Not the focus of today's training but still a great picture to see proper form broken down. Notice the fully extended body/torso of the 2nd shot. Also note the bar starting position height and receiving/landing height. She didn't throw the bar very high (maybe 6"), but she moved herself into position to receive it. She sits on her heals, receives the bar with locked out arms, and carries the load on her heals.
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