9.12.2022
Warm-up
[3-10:00]
5:00 at warm up pace
30s jump rope
30s air squats
30s inch worms
30s straight leg sit ups
Specific Prep
[10-20:00]
Clean prep:
5 slow Clean DL
5 hang muscle clean
5 empty bar power clean
Jerk Prep
5 press from back rack
5 press from front rack
5 dip squats
5 Push press
6 Power Jerks alt. from behind the neck to front rack -or- split jerks whichever you plan to use in the workout
+
Build to workout weight in 1-2 sets
Weightlifting
[20-35:00]
Power Clean + Jerk (Every 1:15 x 12 reps (15:00))
Weight: Men 155-185# / Women 105-135# -or- small increase from previous week
Back Rack Lunge (Every 1:15 x 12 reps (15:00))
Try to go up in weight from last week
Specific Prep
[35-40:00]
Toes to Bar: Fight for a fast/tight "arch" on every rep. AS soon as your toes touch the bar, think "pull heels down quick"
PREP
5 kip swings
5 kip swings w/ leg raise
5 kipping toes to bar
Wall Ball Shots: keep ball in "front rack" until knees and hips have extended, then "push" ball towards target.
PREP
5 wall ball thrusters
5 wall ball shots
Metcon
[40-55:00]
Metcon (AMRAP - Rounds and Reps)
15:00 @ 85%
30 double unders
20 wall ball shots (20/14#)
10 toes to bar
OPEN(RX+): 50 DU / 25 WBS (both to 10' target) / 12 T2B
CC: Pacer/SUSTAIN
GOAL: even splits, big sets, keep moving
Metcon (AMRAP - Rounds and Reps)
15:00 @ 85%
50 Single Unders
20 wall ball shots (14/10# 10/9')
15 sit ups
Recovery/Endurance Builder
[55-60:00]
1:30 air squats
+
5:00 EASY jog -or- bike
