Week 2 Day 2 – Rize Nation Athletics

Week 2 Day 2

10
Jan

Week 2 Day 2

TriQ CrossFit – OLY Class

Tall Clean + Tall Jerk (20% x (3+3) x4 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%x1, 75%x1x2)

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

Eccentric Clean Pull (85%x3x4sets)

work on keeping good position lowering the bar – 8 sec count down

Clean lift off with pause (95%x3x3)

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
this is only about an inch or two off the ground. stay tight, feel the balance in your feet

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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