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 Tall Power Cleans
3 Push Jerk
*Perform with Empty Barbell
Part C) Specific Barbell Primer
2-3 Cycles, Cueing Positions
Clean Lift Off
Segmented Clean Pull
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
Extra Instructions / Goals
We will perform the Segmented Clean Pull + Hang Power Clean then drop the bar, rest for 10 seconds to prepare for a full Power Clean and Push Jerk. The focus today will be pulling off the floor with consistency while staying tight through the middle and then a firm punch into the catch position on the Push Jerk. We are looking for a strong lockout over midline.
“Rocky Road”
5 Sets, For Max Reps
1:00 AMRAP
*Clean and Jerks
-Max Bar Facing Burpees
– 1:00 Rest b/t Sets –
Set 1: 10 Reps @ 135/95lb, 61/43kg
Set 2: 8 Reps @ 155/105lb, 70/48kg
Set 3: 6 Reps @ 185/125lb, 84/57kg
Set 4: 4 Reps @ 205/145lb, 93/68kg
Set 5: 2 Reps @ 225/155lb, 102/70kg
Other weight recommendations
Level 2:
Set 1: 10 Reps @ 95/65lb, 43/30kg
Set 2: 8 Reps @ 115/75lb, 52/34kg
Set 3: 6 Reps @ 135/95lb, 61/43kg
Set 4: 4 Reps @ 155/105lb, 70/48kg
Set 5: 2 Reps @ 185/125lb, 84/57kg
Level 1:
5 Sets, For Max Reps
1:00 AMRAP
8 Hang Power Clean and Push Jerk
-Max Lateral Burpee Bar Step-Overs
– 1:00 Rest b/t Sets –
load: 75/55lb, 34/25kg
Masters
Set 1: 10 Reps @ 75/55lb, 34/25kg
Set 2: 8 Reps @ 95/65lb, 43/30kg
Set 3: 6 Reps @ 115/75lb, 52/34kg
Set 4: 4 Reps @ 135/95lb, 61/43kg
Set 5: 2 Reps @ 155/105lb, 70/48kg
Goal: Complete each working set on the barbell before the 40 second mark
Stimulus: Barbell Conditioning / Anaerobic
RPE: 9/10
Primary Objective: Stay consistent on the barbell with cycling reps moving from about 1 every 3 seconds to 1 every 15-20 seconds on the final barbell.
Secondary Objective: Complete 6+ Bar Facing Burpees Each Set
The focus here is on the barbell today and planning out how you are going to cycle the reps and then moving into a fast finish on the burpees. The 1:00 rest is in there as just enough rest to get you back to center and adjust loads before starting the next set. Changing the weights will create more fatigue and a challenge, so be smart about how hard you hit those burpees on the first few sets. For some this workout will feel easier as it goes.