Today we focus on the BARBELL. Monday has a great utility for heavier or faster movement due to the typical recharge from most peoples complete rest day on Sunday. The goal today is attack our heavy Clean and jerk for the week and then get close and personal with the barbell of your choice. Barbell -Centric is a triplet of movements in a traditional 21-15-9 format but all with the same bar and load. Scaling should surround your ability to do the thruster in the middle. If on fresh legs you couldn’t do 15 thrusters in a row of the load you select, it’s too heavy. This may. Not be the way you choose to attack it, but you should feel as though you could do if Coach asked you to without other movements or fatigue interfering.
3:00 Bike or Row
_________
1:00 Samson stretch each side
1:00 Pigeon stretch each side
:30 Supinated dead hang
1 round
_________
5 Hip down push up
5 Push Up
5 Inchworm
5 Ground to overhead (25/15lb. Plate)
5 Plate held out Front squat (25/15lb.)
3 rounds for quality
RXConditioning:
21-15-9
Clean and Jerk
Thruster
Deadlift
For time.
(135/95lb.)
21,21,21…..15,15,15,…9.9.9.
Intermediate:
“Barbell-centric”
21-15-9
Clean and Jerk
Thruster
Deadlift
For time.
(95/65lb.)
21,21,21…..15,15,15,…9.9.9.
Baseline:
“Barbell-centric”
21-15-9
Clean and Jerk
Thruster
Deadlift
For time.
(65/45lb.)
21,21,21…..15,15,15,…9.9.9.
GHD Hip Extension
3×15
*Add weight if possible.
Superset with
GHD Sit Up
3×15-25 (select appropriate ROM and reps for capacity)
