July 21, 2021 – Performance

PERFORMANCE

Warm-Up.

5-Minute Spinal Warm-Up
Cat-Cow x 3 reps
(Really, really slow…try to feel each vertebrae moving. Use this to test to see where you feel tight. As a pre-test, while you are in “Cat”, try to drop your butt back to your heels and see how far you can get.)

Segmented Cat-Cow x 3 reps in each position
To do this, hold yourself in “Cow” and only move the segment you are working on. They are:
– Neck (chin to chest then head to back)
– Chin Scrapes (w/ chin to chest, draw your chin from shoulder to shoulder)
– Scapular Push-Ups (stay in “Cow” and really focus on getting as much sliding movement in your shoulder blades as possible)
– Upper Thoracic Flexion & Extension
– Lower Thoracic Flexion & Extension
– Lumbar Flexion & Extension
– Sacral Flexion & Extension
– Tail Tucks

Retest your full Cat-Cow and also how far you can get your butt toward your heels while in “Cat”.

Followed by…

Every Minute on the Minute for 3 Minutes:
Press in Jerk Receiving Position x 5 reps

Immediately Followed by…

Every Minute on the Minute for 3 Minutes:
Jerk Balance x 3 reps

Immediately Followed by…

Every Minute on the Minute for 3 Minutes:
Hang Clean + 3 Front Squats

Then…

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean from 2″ Below the Knee + Jerk
(pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk)

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.
Complete as many rounds and reps as possible in 8 minutes of:
50 Air Squats
40 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
30 Push-Ups