FITNESS
A. Power clean + Front squat + Squat clean
4x(1+1+1); Rest 2 min
Training notes:
-Goal of the complex is to maintain good positions on the power clean and the squat clean.
-Reset on the floor before the squat clean.
Record heaviest load used for complex today.
B. E15s for 10 min:
1 power clean w/ 1s pause in receiving position
Training notes:
-Make sure hips travel back on receiving position for power clean – goal is to feel great positioning there.
Record weight used.
C. 3 rounds:
40 lateral hurdle hops
10 DB manmakers (tough)
*10 minute cap.
Training notes:
-Manmaker weight should be challenging – which will make this a grind on manmakers.
-If you want to do double-unders instead of hurdle hops, do 50 double-unders per round.
PERFORMANCE
A. Squat clean + Split Jerk + Front squat + Split jerk
Build to a tough complex for today with no misses in 10 minutes
Training notes:
-This is a long complex meant to train the ability to hit a solid split jerk after a difficult front squat.
-NO MISSES on this. Don’t attempt a weight that you are unsure of. The goal of this is not to train sketchy patterns on the split jerk as you get tired – the goal is to maintain good speed under the bar with fatigued legs.
Record heaviest load used for complex today.
B. E15s for 10 min:
1 clean & jerk – touch-and-go between clean & jerk
Training notes:
-This is meant to train good pacing and repeatability on the clean & jerk at moderate load.
-Percentages aren’t a great way to think of this sort of thing, but somewhere around 50% will probably be appropriate for most.
-This should feel almost “too easy” for a few minutes, then it should start to become difficult. Set up the bar so that you can quickly add or subtract weight as necessary.
Record weight used.
C. For time:
100 double-unders
-Into
3 rounds
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder-to-overhead (155/105)
-Into
100 double-unders
*10 minute cap.
Training notes:
-This is a variation of DT with the first and last rounds effectively replaced by 100 double-unders.
-The barbell weight on this should be “moderately tough.” If 155/105 is heavy for you, the 10 minute cap will be aggressive – especially after part B.
