Mobility, Activation & Warm-Up
Band Assisted Pec Stretch x 60 seconds per side
Three sets of:
10 Single Arm DB Press
20 Alternating Shoulder Taps (plank position)
20 Banded Pass Throughs
20 Banded Pull Aparts
and finish with …
2 Minutes Easy Bike
30 Single-Unders
60 Seconds Medium Pace Bike
39 Double-Unders
30 Seconds Fast Pace Bike
30 Double-Unders
A.
Jump to Split Drill x 10 reps
followed by…
Every 2 minutes, for 16 minutes (8 sets of):
4 Split Jerks @ 65%
B.
Three sets of:
12 Incline Bench Press (Barbell or Dumbbells)
Rest 90-120 seconds between sets
*Pick a weight that 12 reps is doable, but challenging.
C.
Option 1
For time:
Row 1,000 Meters
immediately into …
Three Rounds of DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
immediately into …
800 Meter Run
35-54: 155/105 lbs
55-59: 125/85 lbs
60+: 95/65 lbs
Please compare to October 7, 2020
Option 2
Three rounds of:
1000 Meter Row
800 Meter Run
D.
Three sets of:
12-15 Strict Stationary Dips*
Rest 30 seconds
10-12 Supinated Grip Bent Over Rows
Rest 60 seconds
*If you need, add a band for assistance on the dips if you are unable to do the first set unbroken.
Cool Down
BikeErg x 10 minutes at Damper Setting 1
General Training Notes:
Split Jerk Focus: I’d like you to keep 2 things in mind on your split jerks today:
1 – Drive the front foot thru. I see so many people short step the lead leg of their split jerk so today, focus on driving that front foot forward.
2 – Punch back. Punch that barbell back versus straight up (just make sure to get your chin out of the way). You’ll put that barbell in a much more secure overhead position when you drive it back.
Conditioning Focus: Hello grip! This workout gets spicy real quick. The 1,000 meter row is really just a buy in for the real work. Keep that row at a decent pace but one that will allow you to quickly get off the erg and go right into your first DT set. One of the best ways that I’ve seen DT done is to do 11 deadlifts with a mixed grip, break, then 1 deadlift with a normal grip + 9 unbroken Hang Power Cleans + 6 unbroken Push Jerks. If you need to break the HPC then break at the 8th rep. Pick up the barbell and complete your last HPC and then go into 6 unbroken Push Jerks. Then empty the tank on that run!
If you’d like to skip the barbell focused conditioning and work on aerobic endurance then select Option 2 as your conditioning for today.