8.31.2022
Warm-up
[3-10:00]
5:00 @ moderate pace
10/10 wrist rotations
10/10 arm swings
10 alt box step ups
5/5 Knuckle Drags
Specific Prep
[10-15:00]
5-10 banded face pulls to dial in tempo (2s extending arms + no pause + 1s pull band towards face + 1s hold)
+
4-8 alt. FR step ups with lighter than workout weight
2-4 alt. FR step ups with workout weight
Weightlifting
[15-30:00]
Every 4:30 complete one set each:
Dual DB Front Rack Box Step Up (16 alt. reps x 3 sets; rest 20-30s)
All 3 sets at same weight for step ups
Banded Face Pull (@2011; 16-20 x 3 sets; rest with time remaining)
Specific Prep
[30-35:00]
Clean prep:
5 slow Clean DL
5 hang muscle clean
5 empty bar power clean
Jerk Prep
5 press from back rack
5 press from front rack
5 dip squats
5 Push press
6 Power Jerks alt. from behind the neck to front rack -or- split jerks whichever you plan to use in the workout
+
Build to workout weight in 1-2 sets
Metcon
[35-55:00]
Power Clean + Jerk (1 Rep Every 45s x 25 reps (M=115-135/F=75-95#))
CC: GRIND
GOAL: Smooth and snappy reps all the way through
All reps at same weight
Jerk can be Push Jerk or Split Jerk
Loading should not be so heavy that you start to break down w/ the volume of reps. If in doublt, go lighter and make every rep Fast and snappy.
The times for each rep are below:
:00, :45, 1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, 6:45, 7:30, 8:15, 9:00, 9:45, 10:30, 11:15, 12:00, 12:45, 13:30, 14:15, 15:00, 15:45, 16:30, 17:15, 18:00
Hang Power Clean + Push Jerk (1 Rep Every 45s x 25 reps ( Light Weight))
Recovery/Endurance Builder
[55-60:00]
2:00 SLOW PVC or empty bar PC & Jerk
+
2-3:00 EASY jog -or- bike
