Back to All Events

Day 2 Week 2 of 6 Squat Clean/Push Press/Deadlift/Time Trial

0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Banded Pull aparts

Banded shoulder press

Banded Curls

Pigeon Stretch

Specific Warm-up

Progress to starting weight around 70-75%

Strength

Every 90 seconds for 7:30 (5 sets)

5 Push Press

*70-75% of 1-rep max

Every 90 seconds for 7:30 (5 sets)

8 Barbell Bent Over Rows

FOCUS:

  • Building strength endurance for the 3-rep max at the end of the cycle

  • Bent over rows to balance the push/pull for strength and shoulder health

MEMBER SPECIFIC:

  • For beginners and intermediate, I would focus on single repetitions with the push press, instead of touch n’ go…doesn’t mean you rack the weight after each rep, just pause and reset to make sure they are ready for each rep

WOD Prep

2-3 Rounds

6 Single DB Hang Clean & Jerk (build to WOD weight)

10 Double or Single Unders

WOD:

For Time:

80 Single DB Hang Clean & Jerks @50/35

*EMOM starting at 0:00, 20 Double Unders

PACE GOAL: 30sec or less for the Double Unders, 8-12 Clean & Jerks each minute

FOCUS:

  • Cycling the DB with grip fatigue and increased heart rate

STRATEGY:

  • Switch hands when needed

  • There will be some accumulated shoulder and grip fatigue from the strength, really focus on hip drive and legs on the DB

  • Give yourself 5-10 seconds at the end of the minute to get the jump rope ready

BEGINNER: 25/15, Line Hops

SCALED: 35/20, 25 seconds of double unders or 30 single unders

GO BEYOND Accessory Work

Scarecrows 3x12

Prone Ys 3x12