Primary Training Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 73%
*Set 2 = 1 rep @ 78%
*Set 3 = 1 rep @ 83%
*Set 4 = 1 rep @ 88%
*Set 5 = 1 rep @ 93%
*Set 6 = 1 rep @ 97%
*Set 7 = 1 rep @ 101%
*Set 8 = 1 rep @ 101+%
C.
“Sage at 20”
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell (lateral)
Compare results to May 9, 2018.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Tricep Push Down x 30 reps
Rest as needed
B.
Two sets of:
200 Meter Farmer’s Carry
Rest 4 minutes
This should be HEAVY! Your goal is to make the whole 200 meters without dropping, but it should be a 50/50 chance of you actually making it, and a test of your mental resilience.
Running Endurance Option
For time:
Run 1600 meters
Treat this as a time trial. Give it your full effort so that you can key future efforts off of this pace.
Rowing Endurance Option
For time:
Row 2000 meters
Treat this as a time trial. Give it your full effort so that you can key future efforts off of this pace.
Short on time this morning
Primer done
A. skipped
B. up to 132.5kg went for 140kg which would be 2.5kg pb but missed the jerk
C. 3+76 (4 last time) this was tough this morning but almost got it.
Improved on all the workouts this week apart from this one, happy with the results.
Afternoon
5 mile run ( got half marathon in august so will do some longer runs on saturdays)
39:40
Awesome to see your progress!! Lots of great work this cycle and I’m happy with your results! Keep up the great work!
Cheers Tino, looking forward to next cycle ?.
C&j : 270
Sage: 4+3
Welcome to the community! Nice work getting into the 5th round!
9 am
“Sage at 20”
3 Round + 50 rep ( 3+10)
Thruster 8-6-6/5-5-5-5/8-6-6/5-5-5-5
Pull-up All 10-10
1 pm
Primary done
B.
Clean & Jerk 115 kg ( pr 120 kg)
2000 m Row
6:59 ( in September 18 6:44)
Wod time get better but not PR
Definitely wouldn’t expect a 2k PR after “Sage” but congrats on the clean & jerk PR!! Was Sage a 40 rep improvement?
Yeah, 40 rep, but the other time I slept two hours, working the night in the Fire Department