Monday 12-12-16

Coach's thoughts on today:

This is classic DotCom programming. As the shoulders get more fatigued the movement also allows heavier weights. This won't allow for the same weights you might normally use for a single with the jerk, but it will still be pretty heavy. If you are normally doing Form, don't feel obligated to get real heavy on those Jerks. It is a movement that is a bit more technical so work on really developing the right mechanics. Many of you who are doing the Intensity group tend to do Push-presses and not Jerks. Not here. Even if it means going a little lighter learn/practice dropping under the bar.

Warm-up:15min

  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Weightlifting:45min

  • All: Shoulder Press (5-5-5-5-5)

note all weights/sets

  • All: Push Press (3-3-3-3-3)

  • All: Push Jerk (1-1-1-1-1)