friday, june 30

Weightlifting:

Every 1:30 for 9 mins: Hang Cleans, Low Hang Cleans, Cleans, Push Press, Push Jerks, and Split Jerks

1x [ 1 Hang Squat Clean + 1 Low Hang Squat Clean + 1 Squat Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk ], pick load

Every 1:30 for 9 mins.

Athlete Instructions

Hang Clean- 4-6 inches below hip crease

All cleans are squat cleans and complex is to be completed unbroken.

Notes

Start at 55% of your 1RM clean and jerk and increase load to 67-70% 1RM. Goal is technique and complex barbell cycling. We are more focused on technique and positions here before moving into the barbell conditioning piece. This should be kept lighter so as to not overload the system as the workout is the focus for today.

“Pig"

FT: Power Cleans, Burpee Box Jump Overs, Thrusters, and Squat Clean Thrusters

For time:

15 Power Cleans, 115/75 lbs

15 Burpee Box Jump Overs, 24/20 in

10 Thrusters, 115/75 lbs

10 Burpee Box Jump Overs, 24/20 in

5 Squat Clean Thrusters, 115/75 lbs

5 Burpee Box Jump Overs, 24/20 in

-- Rest 3 mins --

15 Burpee Box Jump Overs, 24/20 in

5 Squat Clean Thrusters, 135/95 lbs

10 Burpee Box Jump Overs, 24/20 in

10 Thrusters, 135/95 lbs

5 Burpee Box Jump Overs, 24/20 in

15 Power Cleans, 135/95 lbs

Athlete Instructions

Goal time: 5 mins-5:30 per part

Time cap: 6 mins per part (15 mins total)

Notes

The focus today is on the barbell movements and keeping things fast and efficient before moving through the burpee box jump overs.

Stimulus: Anaerobic / Barbell Conditioning RPE: 8/10