Saturday, December 14

Focusing on the Clean and Jerk today in our two parts: 1. Olympic Barbell Cycling 2. Conditioning - "Powder Keg" ACTIVATION 1 Round 400 Meter Easy Run (8x down and back in gym) 2 Rounds: 30 Seconds Active Samson 30 Seconds Spiderman + Reach 30 Seconds Russian Baby Makers 30 Seconds Box Shoulder Taps Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (Weight)

On the 2:30 x 6 Sets: 3-Position Power Clean Pausing Split Jerk (Drop Barbell) Power Clean Split Jerk Set 1: 50% of 1RM CJ Set 2: 55% Set 3: 60% Sets 4-6: Build to a Heavy Complex We'll build to a heavy barbell complex over the course of these 6 intervals The purpose of this complex is to refine positions under controlled speeds on the first half and then do it fast on the second half Rounds begin on the 0:00 - 2:30 - 5:00 - 7:30 - 10:00 - 12:30 The weights start at 50% of your 1RM Clean & Jerk and builds every round The work flows as follows: 1 High Hang Power Clean (Pockets) 1 Hang Power Clean (Just Above Knee) 1 Power Clean (Floor) 1 Pausing Split Jerk (2 Second Pause in Both Dip & Catch) Drop The Bar From Overhead 1 Power Clean 1 Split Jerk

Powder Keg (3 Rounds for reps)

AMRAP 5: 600 Meter Run 1 Round of Chest to Bar Cindy AMRAP Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Chest to Bar Cindy AMRAP Clean and Jerks (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Chest to Bar Cindy AMRAP Clean and Jerks (185/135) Rx+ 155/105, 185/135, 225,155 With 5 minutes on and 5 minutes off, these three intervals are meant to be fast paced Your scores for each round on these triplet intervals are the amount of Clean and Jerks completed You should have at least 1 minute to complete the clean and jerks, so we'll cap the running and rounds of Chest to Bar Cindy at 4 minutes to allow for adequate time on the barbell

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