Primary Training Session
Get Moving || 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 second Iso 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:
60% Front Squats x 5 reps @ 2211
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:
Clean Lift-Off to Knees + Clean + Jerk @ 70-75%
Followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Clean + Jerks @ 75-85%
C.
35-49:
Complete for time:
1000 Meter Ski Erg or Row
20 Shuttle Runs (25 foot increments)
1000 Meter Row
Accumulate 3 Minute Sandbag Hold (150/100lbs)
1000 Meter Row
20 Shuttle Runs (25 foot increments)
1000 Meter Ski Erg or Row
50+:
Complete for time:
1000 Meter Ski Erg or Row
15 Shuttle Runs (25 foot increments)
1000 Meter Row
Accumulate 3 Minute Sandbag Hold
1000 Meter Row
15 Shuttle Runs (25 foot increments)
1000 Meter Ski Erg or Row
50-59: 125/75 lbs
60+: 100/50 lbs
35 Minute Time Cap
In the sandbag you must have your hips extended and knees may be slightly bent
D.
Every minute, on the minute, for 5 minutes:
10 GHD Sit Ups or Weighted Sit-Ups
Followed by…
Mountain Climbers the remainder of the minute
General Training Notes
Your favorite … Tempo Front Squats! 😉 The tempo isn’t too bad today but the focus is on pausing for 2 solid seconds in the bottom position of your front squat. Please stick with the %, even if it feels light.
This cycle will have you moving through positional work for your clean and jerks and building in load. Today you will start with 3-position cleans and then transition to clean lift offs to focus on your first pull from the floor to mid-knee. This is where I see the most benefit with improving your technique and that is fixing your first pull. Really focus on your clean lift offs and video yourself to ensure your back angle stays the same in this drill.
Now onto a long conditioning piece to help build that lung endurance! One shuttle run = 50′ so you’ll run down 25′ and then back 25′ to equal one shuttle run. If you don’t have access to a heavy sandbag then use any odd object you have available (a d-ball, case of water, your spouse, a child, etc.). The intention for todays session is to have steady state movement for 25+ minutes.