Activation & Warm-Up
500 Meter Row (easy)
Front Rack Stretch
and then …
Complete on one side then follow with the other side:
Banded Fire Hydrants x 10 reps + 10 second Iso Hold
Banded Clam Shells x 10 reps + 10 secondIso Hold
Bird Dog Y’s to W’s x 5 reps per side
and finish with …
30 Seconds Single-Unders
10 Empty Barbell Front Squats
30 Seconds Cross-Over Practice
5 Hang Power Cleans
30 Seconds Double-Under Practice
5 Hang Squat Cleans + Jerk
A.
Five sets of:
64-68% Tempo Front Squats x 4 reps @ 2211 + 1 Front Squat
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 + 2 Jerks @ 75-78%
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Clean + Jerk @ 80%
C.
Masters Fitness Collective Qualifier Workout 2
For max reps:
30 seconds of Ground to Overhead (35-59: 95/65 lbs; 60+: 65/45 lbs)
30 seconds Rest
60 seconds of Ground to Overhead (35-59: 135/85 lbs; 60+: 95/65 lbs)
30 seconds Rest
90 seconds of Ground to Overhead (35-59: 155/105 lbs; 60+: 125/85 lbs)
30 seconds Rest
120 seconds of Ground to Overhead (35-59: 185/125 lbs; 60+: 135/95 lbs)
Tiebreak: On the last barbell athletes may choose to cease performing G2O movements and instead perform bar-facing burpees. Athletes with the same number of G2O reps will be ranked based on the number of bar facing burpees performed
D.
Five sets of:
30 Second Side Plank (each side)
10-12 Ab Wheel Rollouts
General Training Notes:
Your front squats today are the same reps as last week BUT you will be increasing the % by 1-4% and the last rep is not at tempo but at your regular speed. Practice using your bounce out of the hole on rep 5, especially since you will just come off of doing pause squats and you’ll be able to really tell the difference a slight bounce makes out of the hole (this is what you want to mimic when you clean).
Onto a lot of clean & jerk positional work! The 3 positions should help you reinforce the proper positions the barbell should hit when you pull from the floor. Then you’ll move into clean lift-offs which give you another opportunity to pull the bar back, getting your knees out of the way. Then you’ll put it all together as you do clean & jerks. Then you guys are doing the MFC Workout 2 because I just couldn’t resist putting this in for everyone after seeing people just crush this last week! This is barbell cycling at it’s finest! Everybody’s ability level will be different depending on your barbell strength but a few things apply to all across the board:
1 – Breathe! Make sure you breathe during the work period. I don’t want to see anyone going hypoxic during barbell cycling!
2 – Shins to the barbell. Bring your shins to the barbell immediately after dropping the bar. Resist walking away from the bar and, instead, get the shins to the barbell so you’ll be more inclined to get your hands back on the bar for another rep.