Warm-Up:
Part A) Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
Part B) Barbell Warm-Up
Then Pull-Out a Barbell
2 Sets
6 Romanian Deadlifts
6 Hang Muscle Cleans
6 Strict Press
3 Push Jerk
*Perform with Empty Barbell
Part C) Specific Barbell Primer
2-3 Cycles, Cueing Positions
Hang Power Clean
Slow Power Clean
Push Jerk w/ Pause in the Catch
*Perform with light loads on barbell
Weightlifting Complex
Every 2:00 x 5 Sets
Segmented Clean Pull + Hang Power Clean
Rest 10 seconds
Power Clean + Push Jerk
% Starting @ 60-65% of 1RM and Building to Heavy for the Day
"Ralph Lauren"
5 Sets, For Max Reps
1:00 AMRAP
*Clean and Jerks
-Max Burpees
- 1:00 Rest b/t Sets -
Set 1: 10 Reps @ 61/43kg
Set 2: 8 Reps @ 70/48kg
Set 3: 6 Reps @ 84/57kg
Set 4: 4 Reps @ 93/68kg
Set 5: 2 Reps @ 102/70kg
Stimulus: Barbell Conditioning / Anaerobic
RPE: 9/10
Level 1:
5 Sets, For Max Reps
1:00 AMRAP
8 Hang Power Clean and Push Jerk
-Max Burpees
- 1:00 Rest b/t Sets -
Load: 35/25kg
Rx+:
Set 1: 10 Reps @ 70/48kg
Set 2: 8 Reps @ 84/57kg
Set 3: 6 Reps @ 93/68kg
Set 4: 4 Reps @ 102/70kg
Set 5: 2 Reps @ 111/75kg
Level 2:
Set 1: 10 Reps @ 43/30kg
Set 2: 8 Reps @ 52/34kg
Set 3: 6 Reps @ 61/43kg
Set 4: 4 Reps @ 70/48kg
Set 5: 2 Reps @ 84/57kg
PRVN Recovery #9
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories
For Quality:
16:00 EMOM
Minute 1 - 14 Alternating Rotational Slam Ball
Minute 2 - 4/4 90 Degree Box Jump
Minute 3 - :30/:30 Side Plank
Minute 4- Rest
Perform all movements at a moderate weight/height across.
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