Wednesday

Warm-up
GENERAL WARM UP [5:00 – 8:00]
0:20 Active Spiderman
0:20 Updog to Downdog
0:20 Active Samson
0:20 Alternating Quad Stretch
0:20 Knuckle Drags
0:20 Arm Circles (forward and backward)
0:20 Across The Chest Arm Swings

TEACHING [8:00 – 11:00]
-Set Up: neutral spine, weight shifted into heels, barbell in contact with shine, shoulders over the bar
-Teach: let the shoulders lead the way during the pull
-Teach: reach full extension THEN elbows through
-Catch Position: elbows up/chest up and heels down

EMPTY BARBELL
3 Times. . .
0:03 Pause Mid Shin
[Coach: neutral spine]
0:03 Pause at The Knee
[Coach: shoulders over the bar]
0:03 Pause at Full Extension
[Coach: shoulders behind the bar, arms straight, hips/knees/ankles extended]
Power Clean (0:03 pause in the catch)
[Coach: elbows through fast, land with elbows up/chest up and heels down]

BUILD TO A HEAVY POWER CLEAN [11:00 – 23:00]
[Coach: give athletes 12 Minutes to Build to A Heavy Power Clean]
-Give athletes the option to build 5-3-3-1-1-1
-Look for: set up position- neutral spine, bar over the middle of the foot
-Look for: reaching full extension and THEN dropping under/elbows through
-Look for: catch position- elbows up and heels down

BENCH PRESS

TEACHING [23:00 – 26:00]
-Safety: athletes need a spotter and clips on the bar. Spotter should help lift the bar from the rack to a safe position AND help return the bar to the rack.
-Set Up: shoulders stacked over wrists, elbows locked out, active shoulder THEN bend elbows
-Grip: as a starting point athletes can do a thumbs distance away from where the knurling starts
-Teach: athletes to engage shoulder THEN bend elbows
-Teach: athletes must touch the bar to their chest and reach full elbow extension

WARM UP
10 High Plank Scap Retractions
[Coach: arms stay straight, shoulder blades squeeze together and then spread apart]
5 Push Ups
[Coach: pull shoulder blades together THEN bend elbows]

EMPTY BARBELL
10 Bench Press
[Coa

Metcon (Weight)
"THE OTHER TOTAL"
For Max Load:
Power Clean
Bench Press
Overhead Squat

*Score = Sum Total Load (Heaviest Power Clean + Heaviest Bench Press + Heaviest Overhead Squat)

Metcon
AFTER CLASS
Row
3 Sets:
1500 Meters at Moderate Pace
2 Minutes Rest
400 Meters at Fast Pace
100 Meters at Easy Pace

Rest 2 Minutes Between Sets