"Olympic Lifting Trial Tester"(5.10.2011)

Janet in the midst of her Pull-Up!

I. Dynamic Warm-Up:
“Vagabond Warm-Up”
Coach B Progressions: Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
2 Inches
4 Inches
6 Inches
II. Mobilization Piece:
1. High Hamstring Stretch
2. VMO and Patella Repair: Lacrosse Ball
3. High Hip Repair: Foam Roller
III. Gymnastics Skill Warm-Up:
1 Minute of Candle Stick Roll
Rest 2:00 Minutes
1 Minute of Tuck Jump
Rest 2:00 Minute
1 Minute of Hollow Rock
IV. Conditioning Workout of the Day:
“Oly Lifting Trial Tester”( 5 Rounds for time of):
1 Power Clean
2 Push Jerks
3 Hang Squat Cleans
Run 200 m
*Level 1*
Weight @ 85/55 lbs
*Level 2*
Weight @ 110/80 lbs
*Level 3*
Weight @ 140/95 lbs
Post Time to Complete to Comments.