Mobility
One-Two sets:
Band Assisted Lat Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while doing this)
Warm-Up
Two sets of:
Nasal Breathing Only BikeErg or Echo Bike x 2 minutes
20 Seconds Dead Hang on Pull-Up Bar
5 Scap Pull-Ups
10 Hollow Body Kip Swings
A.
Five sets of:
Jump to Split Drill with PVC Pipe x 3 reps
Rest as needed
Followed by …
Every 90 seconds, for 9 minutes (6 sets of):
Split Jerk x 2 reps @ 65%
B.
Every 2 minutes, for 10 minutes (5 sets of):
3-Position Power Clean @ 60-70%
(Mid Hang, 2″ Below the Knee, Floor)
C.
For time:
30 Lateral Burpees Over the Barbell
30 Shoulder to Overhead
30 Lateral Burpees Over the Barbell
35-54: 105/75 lbs
55+: 75/55 lbs
D.
Optional:
Four sets of:
8-10 Double Dumbbell Bent Over Rows
Rest 60-90 seconds between sets
*Treat these similar to a power row.
Cooldown
10 Minutes Bike @ easy pace on 0-1 damper
General Training Notes:
You and the split jerk get some quality time today. 🙂 You’ll start with a split jerk drill and please keep this drill to a pvc pipe or empty barbell. Then a light % for your working sets so your focus is on technique. Please film for me! You’ll then move into more technique work with a 3-position power clean. The positioning for these cleans is mid hang, below the knee and from the floor so please be more and more patient with the barbell as you get lower in your positioning. Use straps if your grip is fried from yesterday.
Then a fun, full send type of workout for today’s conditioning. I would prefer everyone go into this workout with the plan of going by feel! Smooth is steady on the burpees, use your legs to do a psuedo push jerk for the shoulder to overhead, then kick it into high gear for the last set of burpees. Shut the brain off and just move on this one today.