practice 5 rounds of
95lb power clean and jerk - 5 reps
ring dips - 5 reps
repeat this combo for a total of 10 rounds of each exercise (sorry, had to stick with the cinco thing)
There is no time component for this workout. Strive to improve and perfect form on both exercises. Your trainer will adjust your barbell weight and modify your ring dips to ensure that you are practicing with correct form.
Power clean - powerful leg and hip drive, speed through the middle and NO curling of the barbell
Jerk - full hip extension before dropping under the bar, stand up completely before lowering the barbell
Ring dip - full depth, no kipping, hips drop at the same rate as shoulders, no forward lean.
This is Skill Week, pay no attention to the clock. We don't care how fast you complete this workout, we only care how well you perform the movements. Cheers!
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