Tuesday 05.30.2023

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The Fallen are Remembered by US.

Warm-up Drills
I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review

**Foam Rolling: “The Pain Cave 23.1” x 8 to 10 min post Run Warm-up
-Lats, Scaps, Glutes, Hammies, Calves, Quads
-Mash Triceps, PNF Front Rack, Shoulder Openers;
…more if time permitting.

Impact/Focus: Power Clean & Jerk Complexes
Warm-up Sets/Reps building to a starting weight.
Climb weight (or descend) across sets as needed.

Every 2:00 x 9 Rounds Total
Power Clean x 1-3-5 / 1-3-5 / 1-3-5
Push Jerk x 5-3-1 / 5-3-1 / 5-3-1


  • The first interval is 1 x Power Clean + 5 x Push Jerks…
  • Work through the sets as they shift volume back and forth between the Ground to Shoulders/Rack movement and Shoulders/Rack to overhead movement.
  • Atletes are encouraged to adjust weight up across each 3 round block before resetting to a starting or increased challenge starting weight.
  • Today references work established from front rack conditioning; most prominent in many memory banks would be “Tail Pipe” teamwork achievements here.
  • Additionally we will be working a 1-10 and 10-1 at the same weight across in a more technical duress/conditioning approach imminently in our training future (hints, not spoilers, Ninjas).
  • Happy Tuesday, now let’s Get Some.

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5 Rounds for time vs. a 12:00 time cap

50 x Double-unders
12 x Slamball
15 x Knees-to-Elbows

Notes: Scale Dubs to 20 reps per round or 75 x Single-unders for today. Rx+ Strict K2E’s. Unbroken Dubs to progress through each round. Additional notes on scaling and points of performance will be covered during the whiteboard brief.

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Samy Daghir

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