2020-2-14 TESTING WEEK Coaches Notes

Warm-up
Time needed w/ prep: 15-20 minutes  

**Todays warm-up is the same intention of Tuesday. Use this time for lots of drilling and movement correction. This is each coaches opportunity to teach. Here is an approach to how to teach today.

15 mins: Lead the entire class on position work with PVC and a barbell:

  • High hang power clean + Front squat

  • Low hang Clean (THIGH CONTACT. make sure bar isn’t dragging to prevent early contact)*

  • Below the knee Clean (THIGH CONTACT)*

  • Push press - push jerk - split jerk

  • Work split jerk footwork with NO implement first, then PVC, then barbell

* Same emphasis on thigh contact as with hip contact. In addition to this, talk about the split jerk and “spreading the ground” apart on the split, i.e. the feet should be moving diagonally across from the ground, not straight back and forth.

1RM Clean and jerk

Goal/Stimulus: Same concept as Tuesday! Less complex, outside of 2 BIG points: THIGH CONTACT & split jerk footwork. Proper thigh contact will help make sure catch positions are much better, and footwork is self explanatory for the jerk.

One pro tip: If you fix the jerk dip (i.e. make sure its not forward leaning), the split will almost always improve.

For time
40 TTB
15 Hang Power clean, 205/145
10 Ring Muscle-up / 20 Pull-up
10 minute cap

Goal/Stimulus: 7-9 minutes. You’ve gotta have a little push for this one to get the right stimulus. Make sure athletes modify the loading correctly!

TTB: The usual modification here— Any kind of kipping movement works to get the grip/midline stimulus. If an athlete cannot hang on the bar— sit-ups.

Hang power clean: This needs to be scaled properly. Athletes should be able to do 3-5 reps in a row from the hang position. Singles should not be an option, and 3 should be the minimum.

RMU/PU: Most athletes should know their capabilities here! Push for the most difficult movement they can get done within the timeframe.

Cool down stretches

Any shoulder stretches (Lat distractions, chest stretch)
Low back

Frank Nguyen