"Olympic Lifting and Death by Thruster"(10.5.2010)

October 4, 2010
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Joe, Mike, and Brucey at the Rugged Maniac 5k Challenge!

I. Dynamic Mobility Warm-Up:
1. Hip Extension/Flexion(90 Degree Quad Stretch)
2. Shoulder Hangs(Overhead Position)
3. Squat Holds x 3:00 minutes(Spend time in Squat Position)
4. Thorasaic Extension(Use Foam Roller or Lacross Balls)
5. Pigs on Ice or Duck Walk
6. Skater Lunge or Squat(Gring those Hips)

II. Olympic Lifting and Metabolic Conditioning Workout of the Day:
A. Clean and Jerk Progressions
1st set: 3 Position Clean + 1 Jerk @ 70% of 1 Rep Max Clean(Squat)
2nd set: 2 Position Clean + 2 Jerks @ 75% of 1 Rep Max Clean(Squat)
3rd set: 1 Position Clean + 3 Jerks @ 80% of 1 Rep Max Clean(Squat)

* The 3 Position Clean will start by doing 1 rep from high hang position, then one rep from mid thigh position, and then one rep from deck position. You will finish with one push jerk or split jerk.*
*The 2 Position Clean will start by doing 1 rep from mid thigh position, then one rep from deck psoition. You will finish with 2 push jerks or 2 split jerks.*
*The 1 Position Clean will start by doing 1 rep from deck position. You will finish with 3 push jerks or 3 split jerks.*

B. “Death by Thruster”(On the Minute Every Minute):
Men-95 lbs
Women-65 lbs

* The Death by Thruster will be completed by doing one rep on the first minute, then 2 reps on the seconds minute, 3 reps on the third minute, and so on. You will go until you can no longer complete all the prescribed amount of reps in that minute.*

Post Weights Used and Number of Rounds Completed to Comments.