0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Olympic Lifting
20:00-35:00 Olympic Lifting
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2-3 rounds
Wall Scap Slides
Lat Stretch on Rig
Thread the Needle
Calf Stretch
Specific Warm-up
3 Rounds
2 Pause Push Jerks + 2 Push Jerks
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 with the pause, solid 3-second pause
Olympic Lifting
Push Complex: 5 sets
1 Pause Push Jerk + 1 Push Jerk
Pull
Snatch Grip Bent Over Rows 5x5
FOCUS:
Working on the technical aspects of the push jerk to prepare for a 1-rep max in week 4
All levels will be doing the same movements, sets and reps this week as well
Solid 3-second pause in the dip portion of the jerk before completing the lift
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, reps decreased from last week so try to increase the weight used
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
N/A
BEGINNER OPTION: very new to the lift, most likely does not have the ability to reach a 1-rep max due to technical faults
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
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
WOD Prep
2-3 Rounds
2 Single DB Devil’s Press
4 Single DB Lunges
10 Double or Single Unders
WOD:
AMRAP 12
4 Single DB Devil’s Press @50/35
10 Single DB Lunges
24 Double Unders
PACE GOAL: 6-8 Rounds
FOCUS:
Lower body muscular endurance in a moderate time domain
STRATEGY:
Force yourself to drop on the Devil’s Press, you will get back up. Do an even amount on both sides but you do not have to alternate
Hold the DB wherever you want for the lunges, try to ge right from your last Devil’s Press into your lunges
Big sets on double unders
BEGINNER: Burpees, no weight on lunges, Line Hops
SCALED: 35/20, 30 Single Unders
Rx+: 70/50
COMP: Double DB Devil’s Press, Double DB Lunges @50/35, Dubs must be unbroken
GO BEYOND Accessory Work
Double DB Curl to Press 5x6