Wednesday, march 15

Weightlifting:

Every 2 mins for 8 mins: Push Jerks and Split Jerks

Every 2 mins for 8 mins do:

5 Push Jerks

Rest 20 secs

2 Split Jerks

Athlete Instructions

Start at 62-65% 1RM push jerk and increase to ~72-75% 1RM.

Notes

Primary Objective: Push jerk- torso dips straight down, keeping feet no wider than shoulder width.

Secondary Objective: Split jerk- feel snappy and fast, achieve strong elbow lockouts, and no pressing elbows to lockout once you are in the receiving position. This is meant to be technical focus day with emphasis on positions and speed.

“Fast Break”

AMReps 12 mins: Deadlifts, Hang Power Cleans, Push Jerks, and Row Calories

As many reps as possible in 12 mins of:

1x [ 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks ], 155/105 lbs

15/12 Row Calories

2x [ 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks ], 155/105 lbs

15/12 Row Calories

3x [ 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks ], 155/105 lbs

15/12 Row Calories ...

Continue adding 1x [ 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks ] each round until time expires.

Athlete Instructions

Goal: Through the 3 rounds of DT and into the row or 4 rounds of DT

Primary Focus: The barbell- clean consistent reps and cycling patterns.

Secondary Focus: Maintain the row at 5 km pace.

RPE 8/10

L2: 115/75

L1: 60% 1RM of Clean and Jerk, 12/10 Cals