monday, jan. 22

Weightlifting:

Split Jerk 1x3 at 70% 1RM

Split Jerk 1x3 at 70% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x1 at 85% 1RM

Split Jerk 1x1 at 85% 1RM

Split Jerk 1x2 at 75% 1RM

Split Jerk 1x2 at 70% 1RM

Athlete Instructions

Complete sets every 1:30 min.

Athlete Notes

We have implemented some drop sets also today to ensure we refine technique and finish on a solid note. Maintain a vertical posture during the dip and drive, ensuring the bar stays elevated on the chest in a well-executed front rack position. Emphasize pressing beneath the bar with a strong lockout at the elbow. Engage your core, and on the recovery, bring your feet back together while continuously pressing into the barbell.

"Ready Player One"

3 rounds for time of:

Run, 400 m

10 Clean & Jerks, 155/105 lbs

10 Bar Facing Burpees

Athlete Instructions

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

Athlete Notes

Primary Objective: Complete Each round in under 4:00 minutes

Secondary Objective: Maintain consistent pacing across all sets

Stimulus: Barbell Conditioning / V02 Max

RPE: 8/10