Macarena
Warm Up/Mobility
Warm-up
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
2 Sets
2:00 cardio of Choice(build intensity each round)
8 hanging scap retractions
4 kip to swing
2 strict pull ups
8 cossacks squats (each side)
4 downward dog to push ups
Strength
Tall Jerk + Jerk Balance + Press in Jerk Stance (3x (3+3+3))
Perform the prescribed amount of complex at each position
Tall Jerk = on balls of feet barbell at eye level punch and dive under bar. Jerk Balance = feet are in split receiving position bar on the shoulders, front leg bent back leg straight, dip drive catch with back and front legs bent back foot is on balls of feet.
Press in Split = in Split position and Press barbell over head
Tall Jerk = on balls of feet barbell at eye level punch and dive under bar. Jerk Balance = feet are in split receiving position bar on the shoulders, front leg bent back leg straight, dip drive catch with back and front legs bent back foot is on balls of feet.
Press in Split = in Split position and Press barbell over head
Power Clean (3-3-2-2-1-1)
2×3 @70-75%
2×2 @75-85%
2×1 @ 85-90%
2×2 @75-85%
2×1 @ 85-90%
Metcon
Time Cap for each set is 9:00
Goal 6:00-7:00
Goal 6:00-7:00
Metcon (Time)
3 rounds
200 M Run
25 Chest to bar pull ups
-Rest Until the 15:00
3 rounds
25 Push Ups
60 Air Squats
Rest Until the 25:00
then…
30 Clean and Jerks (135/95)
200 M Run
25 Chest to bar pull ups
-Rest Until the 15:00
3 rounds
25 Push Ups
60 Air Squats
Rest Until the 25:00
then…
30 Clean and Jerks (135/95)
Finisher
Metcon
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
Strength
Dip + Split Jerk (5x (1+1)*Hold 10s at top of Jerk)
Perform the prescribed number of "dips" before a jerk movement, then perform the prescribed number of full Split Jerks
Build in sets
Try to having a working set of 80-90% of Jerk
Try to having a working set of 80-90% of Jerk
Post Workout Mobility
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)
BUT this is for Skill proper mechanics and form