General Warm Up (5-12)
3 rounds:
10 Single Leg Glute Bridge (each side)
10 Leg Swings (each side)
10 Banded Single Arm Cuban Press (each side)
Specific Warm Up (12-25)
Barbell:
5 Tempo Deadlift (:03 up and down)
5 Normal Deadlift
5 Hang Muscle Clean
5 Strict Press
5 Front Squat
5 Push Press
5 Hang Power Clean
5 Push Jerk
5 Clean and Jerk
T2b:
10 Scap Pullups
5 Small Kips
5 Big Kips (2″ hitch)
5 Knees to Elbows (teach leaning back and throwing bar down)
5 Kick to height (knees to elbow then extend legs in kick, teaching quick kick and staying behind bar)
5 T2b (or workout option)
+
4 Burpee over Bar
RXConditioning (28-46)
For Time:
30 Burpees over bar
20 Deadlift (95/65lb.)
15 Clean and Jerks (95/65 lb)
2 rounds for time.
Goal: Sub 8:00
*rest the remainder of the time until 10:00. You can begin staging weights around your barbell/station to build to a heavy clean and jerk and also load the bar to your first weight. No practice reps can be done.
At 10:00
8:00 to establish a 1rm Clean and Jerk
Buy In – 60 Toes to bar
*Scale toes to bar so you have 4:00 minimum to build and attempt your clean and jerks.
Intermediate:
For Time:
30 Burpees over bar
20 Deadlift (75/55lb.)
15 Clean and Jerks (75/55 lb)
2 rounds for time.
At 10:00
8:00 to establish a 1rm Clean and Jerk
Buy In – 45 Toes to bar (or 60 hanging leg raise)
Baseline:
For Time:
20 Burpees over bar
12 Double DB Deadlift (15/10lb.)
9 Double DB Clean and Jerks (15/10 lb)
2 rounds for time.
At 10:00
8:00 to establish a 1rm Clean and Jerk
Buy In – 40 Lying toes to rig (or 30 Hanging leg raise)
(48-60)
3 sets:
10 Banded Pass Through
10 Banded W’s (hold lockout for 1-2 sec each rep)
3-5 Banded Spiderman Crawl (Down and Up = 1)
(0-5)
Today we have a fun 2 part workout. The first portion is designed to be a burner. This means the scaling should look like athletes being able to demonstrate 20 unbroken deadlifts if coach asked it of you and being able to string together 5 touch and go clean and jerks with good technique. This will allow for the speed we are looking for in execution. The burpee is not “bar facing” it is simply “over the bar”. This allows for less floor space to be taken and a faster cycle rate. If you can jump, then jump over the bar. Stepping over is not a choice made in order to save energy, it is a scale when there is an injury or high risk in falling. Part 2 will demand some gymnastics self awareness. At the 10:00 mark, everyone, together, will begin completing 60 toes to bar or their scaled version. You must complete all of your reps there prior to being able to start to max out your clean and jerk. The goal is to scale the toes to bar portion so that you have a minimum of 4:00 to make a few attempts on the barbell. Don’t wrap your mind around an all time PR on the lift, although we’ve seen such things happen. The goal is to force you to think quickly, and rely on good form to execute a quality lift under as high load as technique allows under duress. Scoring today is the time you get on Part A minus the clean and jerk load. So our score is reflective as a time, but your time will lower from Part A based on how heavy you go in Part B! The toes to bar act as a barrier for all, so they play a big role in limiting the time you’ll get on the bar and the energy reserve you have once you get there. First consider scaling the reps on toes to bar down before changing the movement.
Scoring example:
Part A time: 6:45 (405 seconds)
Part B lift: 225lb.
Score: 3:00 (Convert Part A time to seconds, subtract Clean & Jerk load, convert back to minutes for a time score)