Mobility, Activation & Warm-Up
Three sets of:
60 Second Wall Sit
45 Seconds of Banded Good Mornings
30 Seconds of Air Squats
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
Followed by…
Three sets of:
Muscle Clean + Tall Jerk x 3 reps
Rest 60-90 seconds between sets
A.
Take 15 minutes to build to today’s heavy…
3-Position Clean + Split Jerk
(Mid Hang + Low Hang, Floor)
B.
35-54:
For total time:
Five rounds of:
5 Shoulder to Overhead (155/105lbs)
7 Box Jumps (24/20″”)
Immediately followed by…
Five rounds of:
5 Shoulder to Overhead (125/85lbs)
7 Burpee Box Jump Overs (24/20″”)
55+:
For total time:
Five rounds of:
5 Shoulder to Overhead (115/75lbs)
7 Box Jumps or Step Overs (24/20″”)
Immediately followed by…
Five rounds of:
5 Shoulder to Overhead (85/55lbs)
7 Burpee Box Jump or Step Overs (24/20″”)
Time cap: 20:00
C.
Three sets of:
12-15 Incline Bench Tate Press (aim for 12-15)
Rest 30 seconds
10-12 Ab-Wheel Roll-Outs (slow and controlled)
Rest 90 seconds
Optional Cooldown
5-10 minutes easy rowing with damper at 1.
General Training Notes
Positional work is the focus for your clean today. You can squat or power this and you may drop after the 2nd hang clean. You only need to perform the jerk after the last clean.
You’ve got a shoulder and lung burner up next for your conditioning. You will be taking the barbell from the floor so start with a push or even split jerk with the heavier barbell. If you can stay unbroken on the shoulder to overhead you’ll save yourself a ton of time. Take your time here so that you can get good positioning and maximize each rep so that you aren’t dropping it during the 5 reps. After you finish the first five rounds you’ll take the weight down so you’ll be using the same barbell. Continue to implement a good shoulder to overhead technique since now we are adding burpees in and shoulders are going to be fatigued. Smooth and steady on the BBJO. For technique, try bumping your hands out a bit wider on your shoulder to overhead to reduce the range of motion. See how that feels!