Warm-up:
Individual…
Row or Bike 2 minutes
Foam roll Thoracic spine
Group….
12 Dislocates
10 Scorpions
5 Shoulder CARs per side both directions
Wall Slides x 10 @ 3 sec up and down
Followed by…
Three Sets:
Tall Jerks x 3
Press From Receiving Position x 3
Overhead Alternating Reverse Lunges x 6
Then…
Strength and Skill:
Every minutes, for 3 minutes (3 sets):
Push Press x 3 reps
Immediately followed by….
Every 2 minutes, for 6 minutes (3 sets):
Power Jerk x 2 reps
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
Build over the course of the 17 minutes, with the goal being to establish today’s heavy split jerk.
Fitness:
Every 5 minutes, for 15 minutes (3 sets) for times:
1 mile on Assault Bike
30 Single-Arm Kettlebell Swings (15 each arm)
Go as hard as you can, rest and repeat. Please note times for each of the three sets.
Performance:
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
20 Single-Arm Dumbbell Hang Clean & Jerk (50/35 lbs – 10 each side)
Go as hard as you can, rest and repeat. Please note times for each of the three sets.
Mobility:
LAX to Shoulders
Roll Posterior
Mash Quads
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