Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*2-3 Rounds of Jumping Jacks, Mountain Climbers & Stiff Legged Bear Crawls
Impact/Focus: Full/Power Clean & Jerk 1RM
5:00 x … Warm-up sets, technique review and point of performance: 2 Rounds 5 Clean 5 Jerk PVC 2 Rounds 5 Clean 5 Jerk Barbell.
Establish whether today’s intention should be Full Cleans or Power Cleans and apply remedial mobility (Example: Front Rack Mashing)
Then, Climb to a 1RM as follows vs. a 12:00 time cap
Full/Power Clean & Jerk 7-4-2-1-1-1-1-1RM
Notes: Cleans may be Power or Full (Squat), Push or Split Jerks are viable options for the overhead lifting, Manage work/rest time across the 12 mintuts, climb weight to match a previous personal best or establishing a new 1RM.
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“Vanilla Nice-AH”
4 Rounds for time of
7 x Clean & Jerk (95/65lbs)
15 x Push-ups
25 x Air Squats
Notes: Cleans should mirror what was performed in the weightlifting portion, ie. Full (Squat) or Power. Both Push & Split Jerk are a go. Rx+ options for today; increase Clean & Jerk (135/95lbs) + perform 16 reps per round of alternating Box Step-ups with two 50/35lbs (scalable) dumbbell weight, this also comes with an additional 2 Rounds following the box step-ups with the Rx volume of Air Squats; reps for C&J will adjust to 5 per round at the 6 Round format. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
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