THURSDAY – OLYMPIC LIFTING TECHNIQUE & CONDITIONING (70 min)
Pre-Warm-up (10 min):
- Shoulder/Upper back prep:
- 12 x band pull-aparts (3 sets)
- 10 x face pulls with band
- 10 x wall slides with active retraction
- 10 x shoulder dislocates
- Hip/Ankle mobility:
- 10 x ankle mobility with band
- 10 x hip circles each leg
- 10 x controlled hip flexor stretch each side
- 8 x goblet squats with pause at bottom
Warm-up (10 min):
- 500m row light pace
- 3 rounds:
- 8 x PVC pass-throughs
- 8 x PVC overhead squats
- 8 x air squats
- 8 x push-ups (scale as needed)
Technique/Skill (25 min):
- Clean Technique with PVC/Empty Bar:
- 3 sets of 5 reps high pull
- 3 sets of 5 reps power clean
- Focus on position and bar path
- Rest 60s between sets
- Jerk Skill Development:
- 3 sets of 5 reps push jerk with PVC/empty bar
- 3 sets of 5 reps power jerk with very light load (30-40% 1RM)
- Focus on dip and drive mechanics
- Rest 90s between sets
WOD (20 min):
TABATA (8 rounds of 20s work/10s rest):
- Round 1-2: Air Squats
- Round 3-4: Push-ups (scale as needed)
- Round 5-6: DB Bent-Over Rows
- Round 7-8: Medicine Ball Cleans (light)
*Score is total reps completed
Cool-down (5 min):
- 3 min light row
- Mobility Flow:
- 30s child’s pose
- 30s thoracic extension on foam roller
- 30s each side thread the needle
- 30s pigeon pose each side