0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-38:00 Olympic Lifting
38:00-48:00 Transition to WOD
48:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Thread the needle
Inchworms
Groin Stretch
Specific Warm-up
3 Rounds
2 Push Jerk
6 Snatch Grip Bent Over Rows
*review key points of the push jerk during this warm-up and do at least the first round on command
Olympic Lifting
Push:
Push Jerk 6x2
Pull
Snatch Grip Bent Over Rows 6x4
FOCUS:
Going heavy with good technique to prepare for a 1-rep max in week 4
All levels will be doing the same rep scheme, just connected or not connected, this helps with technique for each level
Feet flat, knees out, elbows slightly in front of the bar
Snatch Grip Bent Over Rows balance out push/pull for shoulder health, strength your back and also will help in the pull of your Snatch
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 9. minutes for the push jerks, Every 90 seconds for 9 minutes for the rows
BEGINNER OPTION: very new to the lift, most likely does not have the ability to reach a 1-rep max due to technical faults
DO NOT string the reps together, do a rep, reset and go again
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
DO NOT string the reps together, do a rep, reset and go again
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
Touch n’ go reps, bring the bar down, dip and drive right into the next rep, they are connected
WOD Prep
2-3 Rounds
4 Hang Power Cleans
4 Handstand Push-ups
4 Burpee Pull-ups
WOD:
7-minute time block
For Reps
40 Hang Power Cleans @135/95
40 Handstand Push-ups
*break up however you want
Max Burpee Pull-ups in remaining time
*score is total reps including the Hang Power Cleans and HSPU
PACE GOAL: 100+ Total Reps
FOCUS:
Cycling the barbell
Unbroken HSPU
STRATEGY:
Find the hardest round and rep scheme that still gives you a good chance to stay unbroken throughout…for the stimulus it is essential you pick the hardest version, not just selecting what will allow you to finish the fastest, if you can do big sets of HSPU then do big sets of HSPU, don’t just pick 10 rounds of 4 and 4 so you can crush it…if you do, have fun with all the motherFing burpee pull-ups :)
Examples are 10 rounds of 4 and 4, 8 rounds of 5 and 5, 4 rounds and 10 and 10, 2 rounds of 20 and 20…if you are a boss at these movements then do it straight through
BEGINNER: 75/55, knees or hands elevated push-ups
SCALED: 115/80, Modified HSPU or Double DB Strict Press
Rx+: 155/105, Strict HSPU
COMP: 185/125, Strict HSPU, must be done straight through
GO BEYOND Accessory Work
3 mile bike @recovery pace