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27
10
2016

Fri 28/10/16 – Canberra Strive Weightlifters in action @ Comm Champs

By Scotty 0

kylie kylieandpip pip

Huge shout out to super coach Kylie Linbeck & Pip Wootoon from Strive Weightlifting as they compete in Penang at the Comm Champs!!

Go get em girls, we will be cheering for you!!

SKILL 10mins
HSPU
Progress with about 90-120seconds on each exercise
Wall walks
HS hold
Normal push ups
Slow lower negative and re kick HSPU
Supine unloaded kipping motion kicks
Kipping HSPU
Strict HSPU

SKILL/TECH 10mins
Squat clean
Broom work
clean set up static work
first pull- knees back and leg extension with no BACK extension
POWER phase- Work on coordinating hip extension and shrug without a huge arm pull.
Bar work- repeat the same with empty bar

STRENGTH/POWER 10mins
10mins to hit a heavy squat clean thruster

VOLUME  (5mins)
1 squat clean thruster @ 90% every 30seconds for 5mins

CONDITIONING
1 round (all out)
20 swings @ 24/16kg Russian
400/300m row
20 swings @ 24/16kg
*4min cap

 

author: Scotty

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