Warm-Up:
Part A)
6:00 minutes, For Quality
60 second Machine Choice
10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)
(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm
Part B) 6:00 minutes
Barbell Technique Primer
Hang Clean
Front Squat
Jerk Balance
Clean & Jerk Complex
For Load:
Every 3:00 minutes x 5 Sets
3 Hang Squat Cleans + 1 Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
"Doppio"
10 Rounds
3 Clean and Jerk
3 Bar Facing Burpees
Load: 61/43kg
Goal: 4:00-7:00 minutes
Time Cap: 10:00
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
Level 1:
10 Rounds
5 Hang Power Clean and Push Jerk
3 Burpees
Load: 20/15kg
Level 2:
Load: 52/34kg
Rx+:
As prescribed
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
Optional Accessories
For Quality
3 Sets:
:30 second Wall Sit
10 Goblet Cyclist Squat 3030
:15 second Max Effort Jumping Air Squat
Rest 2:00 b/t sets
Tempo [A][B][C][D]
A = Eccentric
B = Position or change of direction between Eccentric And Concentric
C = Concentric
D = Position or change of direction between Concentric and Eccentric
Eccentric = Muscle Lengthening Under Tension
Concentric = Muscle Shortening Under Tension
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