Janelle Shafer Clean Program Week 5
Announcements:
1) We still need volunteers for the competition… this weekend! We’ve got the whole thing lined outÂ
   so that you only have to volunteer for the time you have and won’t get stuck there all day. Take a
   look at the sign up sheet on the new dais for more details. Judge’s training will be set at 730pm onÂ
   Wednesday and Thursday night.
2) There won’t be any classes on Saturday due to the competition. We apologize for the inconvenience.Â
   Um, maybe go jogging? It’s supposed to be nice out!
Main Class:
A. Warm-Up
   500m Row
   +
   5 Rounds
   10 Pull Ups
   10 Ring Dips
   10 Air Squats
   10 Toes to Bar
   +
   Build Front Squat to 80% 1RM CleanÂ
B. Strength
   Clean
   3 @ 85%
   2 x 1 @ 90%
   2 x 2 @ 85%
C. Accessory Strength
   Clean Pull – 3 x 4 @ 100% 1RM Clean
   Front Squat – tempo squat (3231, 3 sec down, 2 sec pause, 3 sec up, 1 sec pause at top)
   – 3 x 3 @ 65-85%, by feel
D. WOD:
   6 Rounds for Time
   4 Squat Clean @ 70% 1RM
   2 Jerk (same weight)
   15 Pull Ups (banded is okay)
https://www.facebook.com/video.php?v=748221311899362
Beginners
A. Warm-Up
   30 KB Swings
   +
   3 x Barbell Complex I
B. Skill
   Overhead Squat – 3 x 3, easy weight, working on position
   Snatch Balance – 4 x 2, pressing if necessary, preferably from toes
   Hang Power Snatch – 4 x 3+1 Overhead squat on last rep
   Hang (full) Snatch – 5 x 2
C. Conditioning Part 1
   3 x 30 cal row, 1 min rest, all out
   +
   8 min (steady pace only)
   8 Box Jumps
   16 Quarter Squat Wall Ball
   32 Jump Rope Singles
   +
   3 x 30 cal row, 1 min rest, medium pace
D. Post Workout stretching!!