Thursday, march 23

Weightlifting:

Every 3 mins for 15 mins: Power Cleans, Hang Squat Cleans, and Split Jerks

1x [ 1 Power Clean + 2 Hang Squat Cleans + 3 Split Jerks ], pick load

Every 3 mins for 15 mins.

Athlete Instructions

Starting at 75% 1RM of your limiter and increasing to a heavy for the day.

Points of Performance

Focus on set-up position and keep the chest tall as we drive off the floor before coming past the knees and extending violently through the hips to catch in a tall good front rack position with the elbows driving through the bar. We will then move to the knees where we want to see a quick turnover into the third pull with an aggressive drive under the bar before standing up into the split jerks. Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.

“Mt. Juliet”

10-8-6-4-2: Squat Cleans and Shoulder-to-Overheads

10-8-6-4-2 reps, for time of:

Squat Clean, 135/95 lbs

Shoulder-to-Overhead, 135/95 lbs

Athlete Instructions

Time domain: 6-8 mins

Time cap: 10 mins

Primary Objective: Achieve best possible time.

Secondary Objective: Unbroken to minimal sets on the shoulder-to-overhead.

RPE: 7/10

Stimulus: Anaerobic / barbell conditioning

L2: 95/65

L1: Hang Power Clean, Front Squat, Push Press, pick load