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 90 seconds, for 15 minutes (10 sets) of:
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
C.
Four sets for times of:
400 Meter Run
10 Box Jump Overs (30″/24″)
20 Farmer’s Hold Walking Lunge Steps (32/24 kg)
40 Air Squats
20/15 Calorie Assault Bike
Rest 4 minutes
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:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes
B.
Three sets for max weight of:
150-Foot Sandbag Carry (bear hug only)
Rest 90 seconds
Running Endurance Option
Three sets for times of:
200 Meter Run
Rest 90 seconds
600 Meter Run
Rest 90 seconds
1200 Meter Run
Rest 90 seconds
Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace
Rest 2 minutes
Row 1000 Meters @ 5k PR Pace
Strongfit session today
3 sets of 30m rope pulls heavy
2 sets of oh yoke carry heavy
2 sets sled drag heavy
1 sandbag carry bear hug 90kg
Trained at/with Julien Pineau.