1/13/20
Warm-up
Warm-up
MOBILITY
Banded Shoulder Distraction: 1-2 Minutes Each Side
Banded Shoulder Distraction: 1-2 Minutes Each Side
Pigeon Pose: 1-2 Minutes Each Side
Laying Front Rack Stretch: 1-2 Minutes
ACTIVATION
5 Minutes For Quality:
5 Wall Squats
200 Meter Row
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Back Squat (Back Squat Waves)
Clean and Jerk (5×4)
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
3 Power Cleans
1 Split Jerk
Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex
The 3 power cleans do not have to be completed unbroken – you can drop after each rep
Rounds begin every 2 minutes (0-2-4-6-8)
Your score for the day is the heaviest load successfully lifted, we are counting the Split Jerk Weight
Metcon
Metcon (Time)
"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
STIMULUS
All percentages are based off your 5-Rep Heavy Back Squat
We’ll repeat this 4-3-2 scheme next week at higher percentages
We’ll re-test our 5-Rep Back Squat in the week that follows