Warm up / Preparation:
- run 400m at a pace where you can carry on a conversation with a classmate
- A-skip and C-skip x 10
- squat hop x 5
- opener/closer walk x 10 each
- 3 burpees – 5 push ups – 10 jumping jacks
- Any stretches, bands, rollers, etc you would like to use..
Testing Tasks:
- 5×5 / 5×3 hang clean
- 60 seconds wall ball
- any test you have missed (ask Coach before proceeding
Notes:
Today we did hang clean testing. I was very good at this as I was able to clean 115lbs five times, and 125lbs twice. I the future I would like to try to hit 135lbs five times. I think it would be a lot easier for me if I were to do three reps instead of five.
By the end of the year I would like to make sure to get underneath the bar as quickly as possible. That will help me be able to lift very heavy weights. Towards the end of the year I would like to be the best in the class at hang cleans.
Brett's Fitness Blog 