Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills
Impact/Focus: Clean Complex & Foundations
Warm-up sets, reps & technique review x 5:00
Then… 9 Rounds total on the :75 seconds as follows;
3 Rounds, on the :75 seconds of
2 reps x Power Clean + 2 reps x Push Jerk + 2 reps x Front Squat
3 Rounds, on the :75 seconds of
1 reps x Power Clean + 1 reps x Push Jerk + 1 reps x Front Squat
3 Rounds, on the :75 seconds of
2 x Squat Clean & Jerk
*Same weight across sets/reps; challenging at a moderate load.
*Reseting the start position after each rep or using a touch and go style are both viable for today’s training.
Post scores to comments.
“Fall Back and Get-up”
Complete as many rounds/reps as possible in 12:00 of
5 x Front Squat (135/95lbs)
10 x Pull-ups
20 x Double-unders
Notes: Scale load as needed, x2 reps for Single-unders. Ring Rows or banded Pull-ups @ 12 reps per round. Rx+ 155/105lbs, 10 x C2B Pull-ups and 35 x Doubles per round.
Post scores to comments.
Clean Complex: 135# for the last set
Fall-back and Get-Up: 5 RX
Clean Complex: stuck with 55# since my back was twinging a little
Fall Back and Get-Up: 4+30 (55#)