Day 3 Week 4 – Tri Q CrossFit

Day 3 Week 4

26
Jan

Day 3 Week 4

TriQ CrossFit – OLY Class

Tall Clean + Tall Jerk (25% x3+3x4sets)

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

Clean Complex – TQBB 1.4.2018 (65%x1, 70%x1, 75%x1, 80%x1, 85%x1)

2 – block clean above knee + 1 – jerk dip + 1 – pwr jerk = 1 rep
working to heavy max complex with good form – rough example of % listed. 5 total sets

Eccentric Clean Pull (80%x3x4sets)

work on keeping good position lowering the bar – 8 sec count down
clean DL then 8 second count to lower. keep good position all the way down

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

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