FITNESS
A1. Back squat
4×4; Across; Rest 1 min
A2. Press
4×4; Across; Rest 1 min
Training notes:
•Take the press from the floor.
•Be mindful of setting up your press bar so you’re not dangerously close to someone who may be bailing on a back squat as you’re about to lift.
•Build to a weight that is moderately challenging. The last two sets should be ~8/10 in degree of difficult.
Record top weights for both movements.
B. 45s DB hang clean & jerks
45s Russian KB swings
-Rest 90s
45s DB hang clean & jerks
45s DB snatches, alternating
-Rest 90s
45s box jumps, step down
45s step-ups, alternating
-Rest 90s
45s box jumps, step down
45s reverse lunges, alternating
-Rest 90s
45s DB hang clean & jerks
45s Russian KB swings
-Rest 90s
45s DB hang clean & jerk
45s DB snatches, alternating
Training notes:
•These are essentially aerobic/muscle endurance “drop sets.” The first 45s should be slightly more difficult during the second 45s for each 90s interval. The goal is to be able to keep moving through accumulated fatigue for the first difficult 45s piece.
•Choose weights such that you can move unbroken for 45s.
Record total reps for each part.
PERFORMANCE
A1. Back squat
4×2.2; Building; Rest 1 min
A2. Press
4×4; Building; Rest 1 min
Training notes:
•For back squat clusters, re-rack the bar and rest ~10s between sets of 2.
•Take the press from the floor.
•Be mindful of setting up your press bar so you’re not dangerously close to someone who may be bailing on a back squat as you’re about to lift.
Record top weights for both movements.
B. 45s DB hang clean & jerks (50/hand – 35/hand)
45s Russian KB swings (53/35)
-Rest 90s
45s DB hang clean & jerks (50/hand – 35/hand)
45s DB snatches, alternating (50/35)
-Rest 90s
45s box jumps, step down (24”/20″)
45s step-ups, alternating (24”/20”)
-Rest 90s
45s box jumps, step down (24”/20”)
45s reverse lunges, alternating
-Rest 90s
45s DB hang clean & jerks (50/hand – 35/hand)
45s Russian KB swings (53/35)
-Rest 90s
45s DB hang clean & jerks (50/hand – 35/hand)
45s DB snatches, alternating (50/35)
Training notes:
•These are essentially aerobic/muscle endurance “drop sets.” The first 45s should be slightly more difficult during the second 45s for each 90s interval. The goal is to be able to keep moving through accumulated fatigue for the first difficult 45s piece.
•Choose weights such that you can move unbroken for 45s.
Record total reps for each part.
