After a dynamic warm-up for the muscles, class set about warming up their collective CNS with 6×3 Seated Box-Jumps. Class performed a slightly augmented version of the seated box jumps on Sunday: from the seated position, lift the feet slightly while gently rocking backwards, and then rock forwards quickly planting the feet and using the power generated to explode up off the box. Also, be sure that your knees aren’t collapsing on the box jumps (just like a squat) as this will rob power from your launch by diverting all the work to your quads, rather than sharing it between your quads, glutes and hamstrings.
Next it was time to warm-up to a little weight. Barbells were loaded for the following prep sets:
2 x 2 Power Cleans; followed by
2 x 1 Power Clean, 1 Front Squat, 1 Push-press
3 x 3min x 3 Power Cleans, 3 Front Squats, 3 Push-Press/Push-Jerk + Row for Meters
The breakdown: Each athlete was given 3 min in which to do each set, with 6 minutes of rest in between sets. Each set consisted of performing the barbell complex (3 cleans, 3 front squats, & 3 PP/PJ) as fast as possible, and in the time remaining, row for as many meters as possible.
Definitely a tough workout, and a well-deserved stretching set ensued thereafter. Be sure to check back in this afternoon for an update on CF Sectionals starting tomorrow (I’m a slacke, cuz I was supposed to have posted it yesterday afternoon, but the beautiful weather kept me lounging around in the sun all day). Post weights used for the complex to comments, and enjoy this parting shot from Tom’s time at Westside: