25May12: FRIDAY- Make it count day

BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

2) EMOM for 5 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above.


Conditioning  - 'Chase the Dammans'
Run 800m
9 Back Squats @ 225/135#
18 DB Push Jerks @ 50/30#
Run 800m
7 Back Squats @ 225/135#
14 DB Push Jerks @ 50/30#
Run 800m
5 Back Squats @ 225/135#
10 DB Push Jerks @ 50/30#
For time.


REVIEW FORM.  MAKE COMMENTS.  Help the athlete.  
First pull.  Did they round the back?  Break the elbows? 
Second pull:  Did they JMFJ?  Hips Fully open? Full Shrug?
Third pull:  Fast elbows?  Good back position?

Jerk-  Did they drive under or press out?

You'll have to wait for the other videos.  They don't want to load....