0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-36:00 Olympic Lifting
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2-3 rounds
Iron Crosses
Pigeon Strength
Forearm Stretch
Up Dog to Down Dog
Specific Warm-up
3 Rounds
5 RDLs
5 Muscle Cleans
5 Front Squats
*empty barbell or very light weight
Olympic Lifting
16 minutes
Deadlift
Hang 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. All levels will do the same two movements, but in a different format. The Deadlift focuses on properly coming off the ground in the first pull, then hang power clean focuses on the top half of the full lift. Segmenting the lift one more week before we work on the full movement.
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 still in week 2 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: 3 Deadlift @light to moderate weight, 2 minutes rest, RMOM 7: 2 Hang Power Cleans @light to moderate weight
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 Deadlift @moderate to heavyish weight, 2 minutes rest, EMOM 7: 2 Hang Power Cleans @moderate to heavyish weight
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: 3 Deadlift + 2 Hang Power Cleans
WOD Prep
2-3 Rounds
3 Clean & Jerks
4 Chest to Bar Pull-ups
WOD:
AMRAP 9
5 Clean & Jerks @165/115
7 Chest to Bar Pull-ups
PACE GOAL: 5-6 Rounds
FOCUS:
Steady singles on a moderate to heavyish barbell
Leveling up on pull-ups
STRATEGY:
Solid technique on your singles, be efficient and work on forcing yourself to pick the barbell back up
This is a day to try and level up on pull-ups so even if you can do quick singles to allow yourself to do a harder level than normal that is okay in todays workout
BEGINNER: 10 Single DB Hang Clean & Jerk, 10 Ring Rows
SCALED: 135/95, hardest version of a pull-up you can do…even if that is a combination of something (2 C2B, 5 chin over bar…2 chin over bar, 5 banded pull-ups…etc.)
Rx+: 185/125
COMP: 205/145, C2B must remain unbroken
GO BEYOND Accessory Work
2 miles on bike @recovery pace