12/20/2019: California Love

30 Squat Clean & Jerk* or Clusters (Squat Clean / Thruster) RX (155/105) B (115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J (6 rounds of 5+5).

Workout ends with the 5 burpees after the 30th rep.

COOL DOWN FOR RECOVERY 5:00 Foam Rolling* *Focus on quads and hips STIMULUS Workout will be a short-moderate duration couplet of weightlifting and gymnastics. Looking for all athletes to stay close to the bar and minimize the amount of rest between reps. Burpees should be smooth and quick...with your fittest athletes really pushing their pace of the sets of burpees. Fittest athletes shooting for that sub 8:00 mark with all athletes in the 9:00-12:00 range.

SCALING REPS, LOADING, VOLUME... Adjusting the loading on the barbell will be the main priority for coaches today. We should be looking for a smooth, single rep that can be done even through fatigue. Athletes should not struggle to press out the bar...it needs to be light enough for them to thruster, push press or jerk. For very newer athletes, adjusting the reps on the burpees down to 3 or 4 reps might be appropriate. The burpees will still be slow but they shouldn’t spend more than :30 on the burpee at any point.

MOVEMENT ADJUSTMENTS... Squat Clean & Jerk - If athletes can not go into a comfortable receiving the bar in the full squat, have athletes receive in the deepest power position possible. Power Clean into OH variation of choice. *For very new athletes, do not force them into a cluster situation. It’s okay for them to segment the movement into 2 very distinct elements -- clean...then stand...then overhead. As the workout goes on, you can see if some of these athletes can speed up the transition. For some, you will speed them up and it will get sloppy...slow them back down and have them finish off the workout with the distinct movements.