Primary Training Session
Get Moving || Warm-Up
Three sets of:
12/9 Calorie Echo or Assault Bike
60 Second Wall Sit
30 Second Bottom of Goblet Squat Hold
Followed by…
Two sets of:
15-20 Banded Terminal Knee Extensions (each leg)
10-12 Bodyweight Bulgarian Split Squats (each leg)
A.
Five sets of:
4 Tempo Front Squats @ 2211 + 1 Front Squat (64-68%)
Rest 2 minutes between sets
B.
Every 2 minutes, for 6 minutes (3 sets) of:
3-Position Clean + 1 Split Jerk @ 60%
(Hang Clean, Hang Clean Below Knee, Floor)
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Off to Knees + Clean + Jerk @ 70-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Clean + 3 Jerks @ 75-85%
Followed by…
Three to Five sets of:
Clean + Jerk @ 80%
Rest as needed
C.
2018 Clean and Jerk Speed Ladder
Quarterfinal Round:
For time:
1 Clean and Jerk (245/155lbs)
1 Clean and Jerk (255/160lbs)
1 Clean and Jerk (265/165lbs)
1 Clean and Jerk (270/170lbs)
1 Clean and Jerk (275/175lbs)
Time Cap: 1 Minute
*If you finish this in 60 seconds you will rest until the 7 minute mark and then move on to the semi-final round. If you do not finish, you will still rest until the 7 minute mark but then repeat the quarterfinal round again.
Semifinal Round:
For time:
1 Clean and Jerk (280/180lbs)
1 Clean and Jerk (290/185lbs)
1 Clean and Jerk (300/190lbs)
1 Clean and Jerk (305/195lbs)
1 Clean and Jerk (310/200lbs)
Time cap: 2 minutes
*If you finish this in under 2 minutes you will rest until the 17 minute mark and then move on to the final round. If you do not finish in 2 minutes, you will still rest until the 17 minute mark but then repeat the semifinal round again.
Final Round:
For time:
1 Clean and Jerk (315/205lbs)
1 Clean and Jerk (325/210lbs)
1 Clean and Jerk (335/215lbs)
1 Clean and Jerk (340/220lbs)
1 Clean and Jerk (345/225lbs)
Time cap: 3 minutes
Total workout time: 20 minutes.
D.
Spend 25 minutes jogging at a zone 2 pace.
General Training Notes:
Lift and lift fast! We’re going to be hitting some repeat workouts up until games so why not hit a fun speed ladder on a Friday? Please modify the loading as follows if these weights aren’t going to happen. During the quarterfinal round – 60-65-70-75-80%. During the semifinal round: 82.5-85-87.5-90-92.5%. During the final round 90-92.5-95.97.5-100%.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Echo Bike
Every 3 minutes, for 15 minutes:
15/12 Calorie Echo or Assault Bike
10 Line Facing Burpees
15/12 Calorie Echo or Assault Bike
*Rollover from first bike counts towards the second, so you’re hitting 30/24 calories each round.
Additional Work
Five sets for quality of:
20 Medball GHD Sit-Ups (20/14lbs; 55+: 14/10 lbs)
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push
50 Foot Handstand Walk (with obstacle) (35-54: 25′ HS Walk; 55+: 2 Wall Walks)
Rest as needed, but no more than 1:1