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ENERAL WARM UP 5-15minutes
Equipment needed:
–Foam Roller.
–Barbell.
Foam Roll 1x:
–1-2min Foam Roll T-Spine
–1min per side Foam Roll Lats.
2 Round:
–30 Jumping Jacks
–10 Bootstrapper
–10 Romanian Deadlift
–5 Hang Muscle Clean + Strict Press
–:30sec Alternating Deadbug
SPECIFIC WARM UP 15-28minutes
Push Jerk Teaching Progression 1x:
–5 Jump & Land
–5 Jump & Land w/ Hands
–5 Jump & Land w/ Hands Overhead
–5 Push Jerk
ON COACH’S CALL
Split Jerk Teaching Progression 1x:
–5 Jump & Land Into Lunge Position
–5 Jump & Land w/ Hands
–5 Jump & Land w/ Hands Overhead
–5 Split Jerk
ON COACH’S CALL
Specific Barbell Warm Up 1x:
–5 Hang Power Clean
–3 Push Jerk
–3 Split Jerk
MINIMAL GEAR VERSION
Dumbbell Hang Power Clean and Jerk:
6 x 5-8 reps depending on loading
BODYWEIGHT VERSION
4 Rounds For Quality:
6ea Single Leg Balance w/ T-hold + Rotation
20 Box Hamstring Curl
1min Upper Trap Hold
Banded Box Step-Up:
5 x :45 sec
Banded Row or Dumbbell Row:
5 x 20 reps
-Superset Movements
