Wednesday 7.12.2023

Jul 11

“FITNESS”

A. Three sets of:
Single Leg Dumbbell Hip Thrust x 8-10 reps each leg @ 20X0
Rest 30 seconds
Tempo Push-ups x 10-15 reps @ 20X1
Rest 30 seconds
Single Arm Bottom's Up Front Rack Kettlebell Carry x 30 seconds each arm
Rest 30 seconds
Band Pull Aparts x 15-20 reps
Rest 60 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Left Arm Single Arm Dumbbell Hang Clean and Jerks
7 Right Arm Single Arm Dumbbell Hang Clean and Jerks
14 Jumping Lunges

Rest until the 10:00 mark, then...

C. Plank Challenge
3 Minutes to accumulate as much time as possible in a Plank Hold from the Elbows

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean (from the knee) + Clean + Front Squat + Jerk @ 50-75% of 1-RM Clean and Jerk

The goal for this session is to practice consistent, solid mechanics. Do not increase load at the expense of optimal mechanics – we want to build the foundation for heavy lifts later in this training cycle.

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Clean and Jerks (135/93 lb)
35 Double-Unders

Rest until the 10:00 mark, then...

C. Plank Challenge
3 Minutes to accumulate as much time as possible in a Plank Hold from the Elbows