Tuesday 11-8-16

Coach's thoughts on today:

It's going to be easy to get sloppy with those clean and jerks.  Just like a barbell jerk you must show control while locked out completely overhead.  These are going from the swing just like the clean and press in the warm-up.  This is a bit deceptive in terms of rep/volume.  Make sure your callouses are cleaned up. 

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Metcon:30 min

  • Form: Metcon (Time)

15-12-9
KB Clean and Jerk R
KB C&J L
KBS
---
 1000m Run
---
15-12-9
KB Clean and Jerk R
KB C&J L
KBS

  • Con: Metcon (Time)

21-15-9
KB Clean and Jerk R (16/12)
KB C&J L
KBS
---
1 mile Run
---
21-15-9
KB Clean and Jerk R (16/12)
KB C&J L
KBS

  • Int: Metcon (Time)

21-15-9
KB Clean and Jerk R (24/16)
KB C&J L
KBS
---
1 mile Run
---
21-15-9
KB Clean and Jerk R (24/16)
KB C&J L
KBS