Tuesday

21
Aug

Tuesday

 Common Errors in the Olympic Lifts
By Caleb Williams

WOD: 
Kipping skill work: Hollowbody hold on pull-up cage. Kipping swing. Banded kipping swing. (NO pull-ups today, just kipping swing.)
P1. Clean Progressions. (Power and full squat) Burg warmup. pulling positions: pockets, midthigh, below knee, floor. landing positions from pulling from floor: 2”, 6”, full squat- landings.
P2. Clean. working up to a solid heavy single.
warm up in sets of 2 until 2 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4-5 single repetitions of between 90-100+% of your max. Go for a new 1rm if positioning is good and weight feels good. (If you reach a new max before all 4 single lifts are complete, stop there- goal is to just break your old 1 rm if lifts are feeling good)