Morning
Mobility (whether you think you need it or not, take this serious)
Sit in Squat for 2 minutes
Couch Stretch (both versions) - 2 min. each version each side
Hand Behind Back Internal Rotation - 2 min. each side
Darth Shoulder - 2 minutes
Calves (str8 and bent leg) - 2 min. each version each side
Total 25 minutes
Rest of the time you need to work weaknesses. I will help each of you with anything you need to work on so ask questions.
Evening
Our first swimming practice. There may or may not be actual swimming at this year's games but swimming is a great tool to increase capacity through a different medium. There is great transference to dryland capacity. Plus there's buoyancy so there isn't the normal wear and tear on the body that occurs with ground based movement.
This first workout in the water will be acclimating to the water and playing around with combining dryland movements with in water movements (not just swimming).
Post what you did today to comments.
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Clean and Jerk Emphasis Oly Workout
Squat Clean + Split Jerk - 85# 4X1
- 219, 224, 229
Elevated Clean Pulls (On Yellows)
248, 258, 268 - All Triples
Front Squat (Russian SQ Program)
3X3 (9 Reps with 95%) - 253#
- Had to do 1,2... 2,1... 1,1,1
Muscle Ups (No False)
- 3 On The Min For 10 Mins
Inverted Rows 2X20
Strict Toes 2 Bar (No Kip)
2X8 (Tough When You Don't Cheat)
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