Monday, January 27

February 5, 2020

 

De-Load Week
-------------------
Two Parts Today:
1. Clean and Jerk Complex
2. Conditioning: "Rack City"

ACTIVATION
1 Minute Each
Easy Row
Russian Baby Makers

Easy Row
Wall Squats

Easy Row
Walkouts

Easy Row
Glute Bridges

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Clean and Jerk Complex 

On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster

Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk
Sets 5-7: 70% of 1RM Clean and Jerk

In this Clean and Jerk Complex, you'll work through the 4 listed movement and rest until the next round begins
Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 - 9:00
You can drop the bar following the Push Jerk before completing the final rep, which is a Squat Clean Thruster (Cluster)
On the Squat Clean Thruster, do not re-bend the knees when pressing the bar overhead
Try not to blend these movements together
For Example: Stand all the way up on the power clean before front squatting and stand all the way up on the front squat before beginning the push jerk
These percentages are based off your 1RM Clean and Jerk

 

Rack City (Time)

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

Rx+ 175/115
One time through for time in this barbell and air squat workout
Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
Use the same load for each movement, choosing your weight off your limiting factor, which is likely the Push Jerk
The barbell starts from the floor for all movements
Expecting this workout to take between 5-10 minutes to complete
Make sure to stand to full extension at the top of the air squats, with shoulders - hips - knees - and ankles all in one straight line

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