friday, june 16

Weightlifting:

1x [ 1 Clean Pull + 1 Low Hang Power Clean + 1 Power Clean & Push Jerk + 1 Power Clean & Split Jerk ]

Complete each set as:

1 Clean Pull + 1 Low Hang Power Clean

Rest 10 secs

1 Power Clean & Push Jerk

Rest 10 secs

1 Power Clean & Split Jerk

Every 2:30 for 12:30.

Athlete Instructions:

Starting at 70% 1RM of your limiter.

Notes

We are looking to hit cluster style sets here with our clean and jerk complex. For this we want to see a clean pull with the emphasis on being patient and having a high contact point before tackling the low hang which will feel like a floating power clean where we focus on pressing the ground away. Then move into putting that together for a full power clean the push jerk, before resting another 10 secs and hitting it again with a split jerk. Work on a vertical dip and drive with an aggressive extension, then punch under the bar for both the push jerk and split jerk.

"Horses in Heaven"

For time: 0:00-10:00:

10 Lateral Bar Burpees

10 Clean & Jerks, 135/95 lbs

10 Lateral Bar Burpees

10 Clean & Jerks, 135/95 lbs

10 Lateral Bar Burpees

5 Clean & Jerks, 185/125 lbs

10 Lateral Bar Burpees

5 Clean & Jerks, 185/125 lbs

-- then --

10:00-14:00:

5 Clean & Jerks, 225/155 lbs

10 Lateral Bar Burpees

5 Clean & Jerks, 225/155 lbs

Athlete Instructions

Log your total cumulative working time of both parts combined and include your splits for each in your notes.

Notes

Goal: Part 1: 6-8 mins

Part 2: 2-3 mins

The focus today is to hit a good quality barbell cycling piece with the emphasis on moving efficiently and at a minimum hitting quick singles across and having each set of clean and jerks done in under 1 min.

Primary Objective: Clean and jerk cycling technique and efficiency.

Secondary Objective: Lateral burpees over the bar.

Stimulus: Barbell Cycling / Strength Endurance

RPE: 7/10