training think tank youtube tttTD10 - THE THROWDOWN

Warm-up 👇
General Prep
2 Rounds
2min Ski @ smooth pace
2min AB @ smooth pace
2min Row @ smooth pace

Joint / Movement Prep
A. Wrists -gymnastics 4-way wrist prep for STOH and Front Rack positional work
B. Shoulders
-kick into HS & reach head through -snatch grip presses
-yoga push-ups
C. Hips -bottom of squat: -push knees out (hip ER) -sky reach w/ rotation -drive knees in (hip IR) -rock between heels / toes

Specific Prep
A. STOH/Front Squat - work through weights and warm-up positions for both movements
B. Box Jump - warm-up ankles/calf complex well. Try some basic pogo jumps to start and then work through some smaller clusters of 3-4 box jumps building speed and focusing on proper bounding mechanics - focus on the technique you will be using during the workout
+
2-3 sets @ comp pace (adding load for each set as prescribed in workout):
2min AB @ easy spin
4-6 STOH
4-6 Front Squats
4-6 Box Jump Overs
…
rest 5-10min… and go!

____
Scaled Version 👇
4 Rounds for time:
20 Shoulder to overhead @ increasing load each round
15 Front squats @ increasing load each round
20 Box jump overs @ 24/20"
*22 min time cap
Male: 95/115/135/155
Female: 65/85/105/115


____
Movement Standards 👇
Box jump overs: Rep counts when athlete lands on other side of box. Only feet may touch the top of the box. Do not need to come to full hip/knee extension at top of box. May jump all the way over the box but feet must stay above the plane of the box. (can't straddle box when jumping)

STOH: Bar must be cleaned from the ground. Any STOH style: Strict/ push press/ push jerk/ split jerk. Rep is complete when hips/knees reach full extension Head must be visible "through the window" of the arms.

FS: Hip crease below the top of the knee. Full extension of hips and knees at top of rep. May go straight from last STOH into FS. If bar is dropped- may squat clean first rep from the ground.

Notes: Athletes must load their own bars. Loads can be added at any time. Clips must be put back on outside of plates.

training think tank youtube tttTD10 - THE THROWDOWN
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