Tuesday 09.26.2023

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Warm-up Drills
I. Row 500m or Run 400m
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Clean & Jerk Complex
Warm-up sets and movement practice x 5:00
Establish a starting weight and climb as able, multiple sets at the same working weight may be more appropriate for those athletes developing competency with these lifts.

5 Rounds, on the :90 of
1 x Clean + 2 x Push/Split Jerk
5 Rounds, on the :90 of
1 x Clean + 1 x Push/Split Jerk

*Build to your best lift on the day, focusing on the load and progression throughout the Shoulder-to-Overhead as the priority.

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“Boompty Boom”
AMRAP 8:00 of
Power Clean x 1-2-3 … (+1 rep per round)
GHD Sit-ups x 3-6-9 … (+3 reps per round)

Rest 2:00

AMRAP 5:00 of
Push Jerk x 1-2-3 … (+1 rep per round)
Abmat Sit-ups x 3-6-9 … (+3 reps per round)

Notes: Rx weight guidance for today is 135/95lbs, scale load as needed. Abmat sit-ups scale to the same number of reps for today’s training. Rx+ may go GHD Sit-ups for both AMRAPs, however the hustle will need to be severe.

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The GHD Sit-up

GHD Sit-up Progressions

GHD Sit-up Points of Performance & Common Faults

Samy Daghir

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