Friday 07.10.2020

Warm-up Drills
I. Run 400m
II. Movement Series
–2 Rounds of–
5 x Deadlift
5 x Power Clean
5 x Push Press/Push Jerk
–2 Rounds of–
10 x Deadbugs
10 x Snow Angels
10 x PVC Passthroughs
III. Mobility

Notes: Special Emphasis on Front Rack Mashing and Mobility, Anterior Shoulder/Compartment, and Overhead Range of Motion.

Remedial Drill of the Day: Lunge Negatives with light weight from 24/20” box @ 2-3 sets of 6 reps per leg.

Impact/Focus: Power Clean & Jerk
Warm-up as needed before completing the following Power Clean & Jerk every :75 seconds for 9 Rounds as shown below. Use ‘touch and go’ barbell cycling technique for today’s training where applicable. See notes for additional weight/loading guidelines.

Every :75 seconds for 9 Rounds work through the following sets/reps

Power Clean & Jerk 3-3-3-2-2-2-1-1-1

Notes: Weights should stay below any recent records that were achieved specifically on the Clean movement without the overhead aspect included. Noting appropriate weights used today at a 20-30% adjustment lighter would be a great guideline to start thinking about the MetCon weights which follow. Athlete’s may build across sets at a moderate pace or work same/similar weights each round to establish better technique and practice putting the two movements, the Power Clean and the Jerk, into one compound ground to overhead exercise.

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“Hammurabi”
For time

Run 400m

Then…
10 x Power Clean & Jerk (95/65lbs)
15 x GHD Sit-ups
8 x Power Clean & Jerk
15 x GHD Sit-ups
6 x Power Clean & Jerk
15 x GHD Sit-ups
4 x Power Clean & Jerk
15 x GHD Sit-ups
2 x Power Clean & Jerk
15 x GHD Sit-ups

Finish with,
Run 400m

Notes: Athlete’s will be selecting weights from predetermined bumper plate set-ups based upon performance in the Impact/Focus and previous training sessions of relevance. Options begin at 95/65lbs and may be scaled down to 45/35lbs or up to 135/95lbs. We are looking for some smooth operators on that barbell cycling movement today, heavier is in your futures but let’s make sure we earn it. There will be a hard 20:00 time cap on today’s training.

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