2020 | WEEK23 | DAY 5

Friday

Warmup-flow: https://youtu.be/a1spyh3XP7Q

SKILL

A) Pistol prep – 3 Rounds 5 Candlestick roll 10 Cossack squat 10 Feet together squats

B) Pistols – Try out these different variations (VIDEO)

Clean & Jerk practice

Muscle Clean (0:00 – 5:00) 3 Sets: 3 Muscle Cleans 3 Front Squats 3 Push Presses

Technique Complex (5:00 – 10:00) 3 Sets: 1 Clean Pull 1 Low Hang Squat Clean 1 Push Jerk 1 Split Jerk

Clean and Jerk (11:00 – 22:00) Minute 1: 1 Squat Clean and Jerk Minute 2: 1 Squat Clean and Jerk Minute 3: 1 Squat Clean and Jerk Minute 4: Rest Minute 5: 1 Squat Clean and Jerk Minute 6: 1 Squat Clean and Jerk Minute 7: 1 Squat Clean and Jerk Minute 8: Rest Minute 9: 1 Squat Clean and Jerk Minute 10: 1 Squat Clean and Jerk Minute 11: 1 Squat Clean and Jerk

@ finished on 100kg

A) For time 10 down to 1 DB Devils press - C&J variant 30 Double unders (each round)

@ 21:29 /w 2x30kg DB

Finisher

Handstand walk strength circuit – 3 rounds of: 10-second front support hold 10 front support shoulder taps 10-second 45-degree handstand hold 10 shoulder taps (or small hand placements) in the 45-degree handstand position 10-second full handstand hold 10 shoulder taps or small transition steps