Monday 9/09/2014
Fitness
A. Warmup (0-15 mins)
0-5 mins: General warmup
5-10 mins: Clean and Jerk Warmup
10-15 mins: Workout-specific prep
Complete 2-3 sets:30 sec row (increase pace every 10 sec to target pace)
3-4 wall balls
3-4 burpees over rower
3-4 power snatches
10-15 double unders
Rest: 90 sec between sets
B. Every Minute for 9 Minutes (1 Round)
Minute 1-3: 3 Power Clean and Jerks @ 65% of 1RM
Minute 4: Max Power Clean and Jerks @ 65%
Minute 5: Rest
Minute 6-8: 2 Power Clean and Jerks @ 75% of 1RM
Minute 9: Max Power Clean and Jerks @ 75%
Note: Percentages are based on either your 1RM Power Clean and Jerk or an estimated 1RM.
C. Back Squat Progression
Set 1: 10 reps @ 60% of 1RM
Set 2: 8 reps @ 70% of 1RM
Set 3: 6 reps @ 75% of 1RM
Rest: As needed
This is the second wave of progressions; adjust your percentages based on your previous cycle's results.
D. Part 1 – AMRAP (5 Minutes)
Row: 300 meters
Wall Ball Shots: 15 reps, @ 9 kg / 6.3 kg (20 lbs / 14 lbs)
Rest 3 minutes before Part 2
E. Part 2 – AMRAP (5 Minutes)
Dumbell Single Arm Power Snatches: 20 alternating reps @ 22,5/15kg
Double-Unders: 50 reps
Competition
A. Warmup (0-15 mins)
0-5 mins: General warmup
5-10 mins: Clean and Jerk Warmup
10-15 mins: Workout-specific prep
Complete 2-3 sets:30 sec row (increase pace every 10 sec to target pace)
3-4 wall balls
3-4 burpees over rower
3-4 power snatches
10-15 double unders
Rest: 90 sec between sets
B. Power Clean and Jerk (Within 10 Minutes)
Goal: Find a heavy single in 10 minutes (not max effort; leave some in the tank).
Light load to start, focusing on technique.
This number will be used for future progressions.
C. Every Minute for 14 Minutes (1 Round)
Minute 1-3: 3 Power Clean and Jerks @ 65% of 1RM
Minute 4: Max Power Clean and Jerks @ 65%
Minute 5: Rest
Minute 6-8: 2 Power Clean and Jerks @ 75% of 1RM
Minute 9: Max Power Clean and Jerks @ 75%
Minute 10: Rest
Minute 11-13: 1 Power Clean and Jerk @ 85% of 1RM
Minute 14: Max Power Clean and Jerks @ 85%
Percentages are based on your 1RM or estimated 1RM Power Clean and Jerk.
D. Back Squat Progression
Set 1: 10 reps @ 60%
Set 2: 8 reps @ 70%
Set 3: 6 reps @ 75%
Set 4: 4 reps @ 80%
Rest: As needed
Second wave of progressions; adjust percentages based on previous results.
E. Accessory Work (Every 3 Minutes for 3 Sets)
Suitcase Dumbbell Farmer Carry: 30 m (100 ft) per side (heavy and challenging on grip/midline)
1-1/4 Knees Over Toes Split Squats: 8 reps per side (unloaded this week)
Band Assisted Glute Ham Raise: 6 reps with 5-8 sec eccentric phase
Videos:
F. Part 1 – AMRAP (10 Minutes)
Row: 300 meters for calories
Wall Ball Shots: 15 reps, @ 9 kg / 6.3 kg (20 lbs / 14 lbs)
Lateral Burpee Over Rowers: 10 reps
Rest: 2:30 minutes before Part 2
G. Part 2 – AMRAP (10 Minutes)
Row: 300 meters for calories
Power Snatches: 10 reps @ 43 kg / 29 kg (95 lbs / 65 lbs)
Double-Unders: 50 reps
H. Extra Credit (Gymnastics Focus)
2 Sets:
20 plank taps (pushup position) → 10 handstand rocks on the wall
Rest 1 minute
20 shoulder taps (pushup position) → 8 handstand shoulder taps on the wall
Rest 1 minute
20 shoulder taps (pushup position) → 6 handstand hip taps on the wall
Rest 1 minute
