Specific Warm-Up
12:00 minute EMOM, Alternating Movements
minute 1: Choice Cardio
minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups
minute 3: "Barbell Complex"
minute 4: Rest and add a little weight to the barbell
"Barbell Complex"
3 High Hang Muscle Clean
3 Hang Power Clean
3 Push Press
3 Front Squat
3 Split Jerk
Each round decrease by 1 rep on each movement and add a little load
Primer / Get to Working Weight
Go over the complex for the day, talking through points of performance at each position.
High Hang = Hip (Dip and Drive vertically through the bar, pull under fast!)
Hang = Top of the knee / mid to low thigh (Stay over the bar, push through the floor, then jump vertically up and through the bar, coming behind the bar only once we start the pull under the bar)
Full Clean = Floor (Put it together, smooth off the floor and fast through the hips)
Have athletes work to keep a vertical torso on the Jerk Dip Drive, then punch through the bar keeping the bar over the midline of the body and bending the back knee.
Weightlifting
"Clean and Jerk Complex"
Every 3:00 minutes, 5 Sets
High Hang Squat Clean + Split Jerk
Hang Squat Clean + Split Jerk
Squat Clean + Split Jerk
Starting @ 70% of 1RM Clean and Jerk, Building over 5 Sets
*Not TnG
Rest as needed between sets
*Level 2:
High Hang Power Clean + Split Jerk
Hang Power Clean + Front Squat + Split Jerk
Clean and Jerk
*Level 1:
Every 3:00 minutes, 5 Sets
High Hang Power Clean
Hang Power Clean
2 Front Squats
2 Split Jerks
*For the Split Jerks Pause in the Catch for 2 seconds on the final rep of each set
Conditioning
"Boogie”
For Time
10-8-6-4-2
Deadlifts
Hang Power Cleans
Shoulder to Overhead
Load: 70/45kg
Primary Goal: 5:00-7:00 minutes
Time Cap: 10:00 minutes
Recovery / Mobility Protocol
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minuteScorpion Stretch
Optional Accessories
Strict Handstand Push-Up Development
Level 3:
3 (sets) x 50% of Max Unbroken reps
Rest as needed between sets
Level 2:
3 x 50% of Max Unbroken Reps
Complete with an Abmat & Plate
Rest as needed between sets
Level 1:
3 x 50% of Max Unbroken Reps
Complete in Box Pike Position
Rest as needed between sets
Once you complete the above percentage work, please then complete the Accessory work below:
Level 3 & 2:
2 Sets, For Quality:
40 Second Wall Supported Handstand Hold
Rest as needed between sets
Level 1:
2 Sets, For Quality:
20 Second Wall Supported Handstand Hold
30 Banded Tricep Extensions
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