Monday, January 27

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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