THURSDAY, 13 October 2016
WARM UP (10 minutes or less)
1) Junkyard Dog Warm Up
2) Burgener Warm Up for the Clean (+ Jerk)
CONDITIONING
"Grace"
For time:
30 Clean & Jerks, 135/95#
• Strict 5 minute time limit.
BEGINNER/INTERMEDIATE WEIGHTLIFTING
1) 12 minutes to introduce/practice the Snatch Grip Push Press (behind the head).
2) High Bar Back Squat: 10 x 1
3) Front Squat: 2 x 3
INTERMEDIATE WEIGHTLIFTING
1) 10 minute Snatch Complex: Snatch Deadlift + High Hang Snatch + Snatch Balance + Snatch
• Work up to a moderate weight that you can still move fast and with total confidence.
2) High Bar Back Squat: 10 x 1 @ 85% HBBS 1RM – use the same weight for all 10 sets.
3) Front Squat: 2 x 3 @ 87.5% FS 1RM
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
WEIGHTLIFTING
1) Power Clean + Hang Squat Clean + Jerk – 10 minutes to work up to a moderate to heavy weight.
2) Power Clean + Jerk: 3 x 2 @ the same weight used in #1. These should be flawless.
GYMNASTICS
EMOM 30 minutes:
Odd: 3-6 Strict Chest-to-Bar Pull Ups
Even: 15 calories on Airdyne (AD is preferred; use rower if AD not available)
ACCESSORY / MOBILITY
100 Band Face Pulls
100 Band Pull Aparts
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