Mobility, Activation & Warm-Up
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
30 Second Side Plank (each side)
10 Medball Squats
10 Medball Cleans
Followed by…
Three sets of:
Landmine Pull & Press x 5 reps per side
*Keep this light and focus on power generated through the hips
A.
Every 30 seconds, for 3 minutes (6 sets):
Muscle Clean + Tall Jerk
and then …
Every 2 minutes, for 16 minutes (8 sets):
Clean Pull + Clean + Jerk
You may elect to do power or squat cleans.
B.
Five sets of:
Front Squat x 2 reps
Rest 2 minutes between sets
Build to a heavy 2 reps for today.
C.
35-49:
Against a 3 minute clock, perform as many reps as possible of…
25 Wall Ball Shots (30/20lbs to 10/9′)
15 Chest-to-Bar Pull-Ups
Max Clean and Jerks (185/125lbs) in the remaining time.
Rest 2 minutes between sets and repeat for a total of THREE sets.
50-54:
Against a 3 minute clock, perform as many reps as possible of…
20 Wall Ball Shots (30/20lbs to 10/9′)
15 Chest-to-Bar Pull-Ups
Max Clean and Jerks (155/105lbs) in the remaining time.
Rest 2 minutes between sets and repeat for a total of THREE sets.
55-59:
Against a 3 minute clock, perform as many reps as possible of…
20 Wall Ball Shots (20/14lbs to 11/10′)
12 Chest-to-Bar Pull-Ups
Max Clean and Jerks (135/95lbs) in the remaining time.
Rest 2 minutes between sets and repeat for a total of THREE sets.
60+:
Against a 3 minute clock, perform as many reps as possible of…
15 Wall Ball Shots (20/10 lbs to 10′)
9 Chest-to-Bar Pull-Ups
Max Clean and Jerks (105/75lbs) in the remaining time.
Rest 2 minutes between sets and repeat for a total of THREE sets.
Optional Cool Down
Rotate through the following for 5-7 minutes:
60 seconds bike
15 seconds static hang on the pull-up bar
60 seconds Butterfly Stretch
General Training Notes
Continuing with the theme of reinforcing a good (1) pull off the floor and (2) finish position. Be patient during your pull off the floor so you stay in good positioning and then focus on hitting triple extension in your finish position (ankles, knees and hips extended). Then you’ll do either a power or squat clean (your preference) into your jerk. Make sure to adjust your hand position if needed for your jerk!
Your legs should feel primed for your squats following your clean and jerks. If you want more focus on your squat loading then you may squat first, then clean & jerk after.
Then a really fun conditioning piece for today! You will work against a 3 minute clock to do heavy wall ball shots (some of you may be using the same weight but going to a higher target) into gymmastics and then clean & jerk for reps in the remaining time. Depending on your ability level, please adjust the workout as follows to ENSURE you have at least 30 seconds to work on your clean & jerks: (1) Reduce the weight or height on the wall ball shots (2) Lower the rep count for your pull ups and (3) make sure your c&j weight is not any higher than 65% of your 1-RM.
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