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THURSDAY 200820

Warm-up

20 Arm Circles
20 Swinging Arm Bear Hugs
Downward Dog
10 Scorpions
10 Push ups
20 Jumping Jacks

Single Dumbbell shoulder press x 8 reps each arm
Single Dumbbell rows x 8 reps each arm

With an empty barbell….
Prep the front rack
5 Strict Presses
5 Push Presses

Review the Tall Jerk

Every 90 seconds, for 4:30 (3 sets) from the floor:
Tall Jerk x 3 reps

Build over the course of the 3 sets.

*This is a warm-up / positional exercise, the focus is not on heavy weight.

Then…..

Every 90 seconds, for 4:30 (3 sets) from the floor:
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.


Strength and Skill

Every 2 minutes, for 12 minutes (6 sets):

Power Clean + Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-3 = Power Clean + 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = Power Clean + 1 rep @ 85% of 1-RM Split Jerk

*The pause is a time to check your weight distribution! Make sure you are spread equally from front to back with even distribution over your hips. Chest up!


FITNESS 200820

Complete as many rounds and reps as possible in 9 minutes of:

6 Strict Handstand Push-Ups or Seated Dumbbell Presses (heavy)
12 Dumbbell Push Press
18 V-Ups or Abmat Situps


PERFORMANCE 200820

Complete as many rounds and reps as possible in 9 minutes of:

6 Strict Handstand Push-Ups
9 Shoulder to Overhead (135/95 lbs)
12 Toes to Bar


At Home: every 10 minutes conditioning

Every 10 minutes, for 40 minutes (4 sets) for times of:

800 Meter Run OR 1000 Meter Row OR 45/30 Calorie Bike
20 Backpack Sumo Deadlifts
15 Backpack Goblet Squats
20 Backpack Strict Press

Choose a weight that you would be proud to perform this workout unbroken with on the first round.


Mobility

LAX to Traps and Feet
Roll Posterior
Banded Lats and Shoulders

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