0:00-7:00
1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
7:00-10:00
Transition and Explanation of Specific Warm-up
10:00-15:00
2) SPECIFIC WARM-UP:
3 Rounds
Split Drill x 5 (VIDEO)
Drop Split x 5 @empty barbell, training bar or PVC (VIDEO)
15:00-20:00
Explanation and Set-up for next section
20:00-36:00
3) Olympic Lifting: Jerk
Every Minute on the Minute for 5 minutes:
Dip Squats x 2 @HEAVY weight, build (80+% of split jerk max, VIDEO)
*working on good position in the dip, whole foot on the ground, knees out, elbows at 45, core braced, dead stop pause in the dip before coming back up
*RECORD HEAVIEST SPLIT JERK WEIGHT REACHED ON THE BOARD
—1 minute rest—
Alternating Every Minute on the Minute for 10 minutes:
Split Jerk x 2 @70+% of split jerk max and build
Double DB Reverse Flys x 8
*carry over a good dip position and the drills in the specific warm-up to work on moderate to heavyish split jerks, reverse flys to balance out push/pull and keep shoulders healthy
36:00-41:00
Explanation and set-up for MetCon
41:00-50:00
4) MetCon:
Every Minute on the Minute for 9 minutes:
Complex: Power Clean + Hang Squat Clean (x2)
Ascending Burpees
*power clean + hang squat clean + power clean + hang squat clean, then burpees…you can drop after the hang squat clean if needed before doing the next power clean
*goal is to complete the complex within 15 seconds
*remember the level is specific to the movement, choose the appropriate weight and level of burpees
Beginner: 4 x KB Russian Swings + 4 x KB Goblet Squats, Up downs start at 1 and increase 1 rep every round
Scaled: 115/75, Burpees starting at 1 and increase 1 rep every round
Rx: 135/95, Burpees starting at 2 and increase 1 rep every round
Rx+: 155/105, Burpees starting at 3 and increase 1 rep every round
*SEND WHITEBOARD PIC FOR TODAY, MAINLY TO SEE JERK WEIGHTS
50:00-55:00
Recover/Clean up/Scores on the board
55:00-60:00
5) COOL-DOWN: 3 Rounds
Up dog x 20 seconds
Down dog x 20 seconds
Child’s pose x 20 seconds