Form and Technique Improvement Day

Warm-up

• Various Stretching exercises to warm-up muscles.
• Slow concentrated movements
• Focus on really stretching out any sore areas.
• Range of motion movements, arm circles, hip rotations, etc.
• Side to Side groin stretches, slow and easy.
• Squatting Horse Stance, legs and hips at 90 degree angle then slowly bounce up and down.
• Slowly touch toes, legs straight, then raise arms to the sky holding stretch.
• Lying on a mat or floor, stretch lower extremities. 
• Standing leg swings; 10 times each leg, frontwards and side to sides.  Try not letting foot hit the floor.  Use chair or wall for balance till perfected.
• Wall Ball Shots, slow and easy with Squat.

Heart Rate Warm-up

• Double Unders-concentrate on technique. Use a 1-2-3 low jump-4 high jump pace.
• Jumping Jacks with split cross variance.

 Burgener Warmup

• Step 1: Down and Up for developing speed through the middle while holding an empty bar.The hips must open and the shoulders come up.
• Step 2: Elbows high and outside for keeping the bar close.
• Step 3: The muscle snatch for developing the turnover.
• Step 4: Practice footwork as you increase the depth of the receiving position with the bar overhead.
• Step 5: Put it all together, dropping to the floor with bar overhead representing a heavy overhead lift.

Clean Progression

50-55% Max Rep Weight 1st Round
60-65% Max Rep Weight 2nd Round

• 2 sets/3 reps: Hang Clean Shrugs
• 2 sets/3 reps: Hang Power Cleans
• 2 sets/3 reps: Hang Squat Cleans
• 2 sets/3 reps: Power Cleans
• 2 sets/3 reps: Clean Squats

Abs

105 Sit-ups

160 Crunches

60 Leg Raises

95 sec Plank