Day 2 Week 1 Technique/Bar Path Cycle – Tri Q CrossFit

Day 2 Week 1 Technique/Bar Path Cycle

3
Jan

Day 2 Week 1 Technique/Bar Path Cycle

TriQ CrossFit – OLY Class

Tall Clean + Tall Jerk (20% x3+3×4 sets)

working on pulling under the bar in the clean and pushing under in the jerk

Clean Complex – TQBB 1.4.2018 (60%x1, 65%x1, 70%x1x3sets)

2 – block clean above knee + 1 – jerk dip + 1 – pwr jerk = 1 rep

Eccentric Clean Pull (80%x3x4sets)

work on keeping good position lowering the bar – 8 sec count down
clean deadlift to power then 8 sec count lowering the bar – 80% will be tough, if you need to start at a lower percentage to keep position that’s ok – do 4 total sets

Clean lift off with pause (90%x3x3sets)

pause 3 sec at mid shin, keep back tight, use legs, shoulders and hips rise at same time, press away from the floor and hold

Strength Accessory

1. reverse flyes 3 sets of 10reps

2. 3 sets of 15 each – later raise and front raise – light weight

3. 2 sets of 15 each – internal and external rotation with light band

Leave a Reply