0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-36:00 Olympic Lifting
36:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Forearm Stretch
Samson Stretch
Scorpions
Specific Warm-up
3 Rounds
5 Barbell Upright Rows
5 Muscle Cleans
5 Front Squats
*empty barbell or very light weight
Olympic Lifting
16 minutes
Clean High Pull
Power Clean
*see level notes below
FOCUS:
Phases of the Clean to build toward 1-rep max in week 4
Time frames for all levels is 16 minutes. Beginner focuses on basic movements to work on the movement pattern of the clean. Intermediate works high pulls to work on bar path and elbows driving up and back, then the full movement with a moderate to heavy weight. Advanced works on different phases and variations of the lift within a complex
As a coach, instruct the advanced athletes what the complex is then let them get going on getting weights out and beginning the warm-up. Go into more detail with the beginner and intermediate athletes to explain the why behind what is programmed (mentioned above) and explain the key points of the movements. During the time frame focus on these two levels when coaching, does not mean the advanced athletes do not need coaching, but especially in week 1 the beginner and intermediate athletes will need some more help to better set up the rest of this cycle.
If someone is going back and forth between which level to do then go to the lower one
BEGINNER OPTION: very new to the lift, most likely does not have the ability to reach a 1-rep max due to technical faults
EMOM 7: 5 Barbell Upright Rows, 2 minutes rest, RMOM 7: 5 Muscle Cleans
INTERMEDIATE OPTION: max of less than 80% of their bodyweight on Snatch and Jerk and less than 100% of their bodyweight on clean and/or has some limiting mobility issues
EMOM 7: 3 Clean High Pulls, 2 minutes rest, EMOM 7: 2 Power Cleans
ADVANCED OPTION: Max of over 80% of their bodyweight on Snatch and Jerk and over 100% of their bodyweight on clean and does not have any limiting mobility issues
16 minutes to work to heavy complex: Clean High Pull + Hang Clean High Pull + Power Clean + Hang Power Clean
WOD Prep
2-3 Rounds
5 Front Squats
10 Double or Single Unders
WOD:
3 Rounds For Time
20 Front Squats @135/95
50 Double Unders
PACE GOAL: 8:00-10:00
FOCUS:
High heart rate and muscle burn in a short time domain, there is no pacing here
STRATEGY:
Overall the goal is to go unbroken on both movements, but obviously this is very challenging.
Would recommend 12/8 or 8/7/5 on front squats and 30/20 or 25/25 on dubs if going unbroken is not feasible
BEGINNER: KB Goblet Squats, Line Hops
SCALED: 115/80, Single Unders
Rx+: 135/95, front squats must be unbroken
COMP: 185/125, everything must be unbroken
GO BEYOND Accessory Work
Barbell Rollouts 5x5 (VIDEO)