May 2, 2022
Monday, May 2:
Plyometric Work:
Seated Box Jump : 5x3
Seated Box Jump, pick height : 5x3
Rest as needed between sets.
Jump to a high box and increase height on each set. We want to try to really work for a dynamic movement off the box into the high box jump. Get tall and be explosive. Scaling for those of you that can’t jump to high box would entail a seated position to vertical leap as this is safer for those with movement limitations. We could also go into a light weighted dual dumbbell box speed squat for 5 reps to get the system moving.
Weightlifting:
Complex: Power Cleans, Front Squats, and Split Jerks : 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 75%, 2 @ 80%, 2 @ 85%
3x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 65% 1RM
3x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 70% 1RM
3x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 75% 1RM
3x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 75% 1RM
2x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 80% 1RM
2x [ 1 Power Clean + 1 Front Squat + 1 Split Jerk ], 85% 1RM
Complete sets every 2:30 for 15 mins.
This complex will still be focusing on the power clean, but we are now fully moving to the floor. Focus points here are to pull the bar off the floor with control and tension then work on speed through the second pull to get the most height on the bar before keeping the bar close and working on a quick turnover.
"Mr. Chow"
5 RFT: Hang Power Cleans, Thrusters, and Shoulder-to-Overheads
5 rounds for time of:
7 Hang Power Cleans, 95/65 lbs
7 Thrusters, 95/65 lbs
7 Shoulder-to-Overheads, 95/65 lbs
Time domain: 3-5 mins
Time cap: 7 mins
This little sprint of a barbell conditioning piece will be sure to get the heart rate moving and grip pumping. Expect the forearms to become a limiting factor here about round 3 as we move into the final two rounds of this workout. The strategy would be to either just do each set unbroken and then pick up the bar, or go for the first set unbroken into the 7 hang power cleans again, drop the bar, then do a squat clean thruster and continue to do unbroken rounds, dropping after the hang power cleans. For those that are not as efficient on the barbell we can move as 6 hang power cleans, 1 squat clean thruster into 6 more, then drop, before picking up for 7 more shoulder-to-overheads. This will keep a more steady pace on the workout and not as much grip fatigue.
L2: 75/55
L1: 45/35, Hang Power Cleans