thursday, july 20

Weightlifting:

1x [ 1 Clean + 1 Clean & Jerk ], pick load

Every 2 mins for 10 mins.

Athlete Instructions

Complete each set as:

1 Clean Rest

20 secs

1 Clean & Jerk

Starting at 80% of your 1RM Clean & Jerk and increasing the load each set.

Athlete Notes

Primary Objective: Aim to finish at a90% of your 1RM Clean & Jerk

Secondary Objective: No misses Focus on the correct position and control the movement with leg drive from the floor and turning the elbows over fast through into a good front rack position in the catch. Stand up forcefully out of the front squat before adjusting hands and then performing a powerful split jerk. Keep a vertical dip and drive with the barbell high on the front rack before driving through the bar and landing underneath the bar in a tight powerful split position before standing back up to full extension.

"Monkey Business"

Complete as many rounds as possible in 11 mins of:

1 Legless Rope Climb

3 Burpee Box Jump Overs, 24/20 in

5 Kettlebell Hang Clean & Jerks, 53/35 lbs

Athlete Instructions

Kettlebell Hang Clean & Jerks- dual kettlebell

Athlete Notes

We are focused on a little upper body stamina and efficiency here with the combination of legless rope climbs, burpee box jump overs and dual kb clean and jerk. We said hang today as we didn’t want any questions about it, but that is always the assumption with kb clean and jerks :)

Primary Objective: Legless Rope Climb Efficiency

Secondary Objective: Maintaining 90 seconds or less / round

Stimulus: Gymnastics Density / Upper Body Push / Pull

RPE: 8/10