Mobilize, then:
Warm-Up Flow
Three sets of:
20/15 Calorie Assault Bike
300 Meter Ski Erg or Row
10 Ring Rows or 6 Strict Pull-Ups
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Every minute, on the minute, for 15 minutes:
Split Jerk x 1 rep @ 70-80%
Goal of this session is fine-tuning technique. Your goal is to assess each of the 15 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher – e.g., “9/15 – it took me a few sets to lock in consistent mechanics, but I finished with 4 perfect lifts.”
B.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 75%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 85%
* Set 5 – 3 reps @ 80%
* Set 6 – 3 reps @ 80%
Rest 2-3 minutes between sets
For today’s session, work toward being as explosive as possible on the ascent out of the bottom of the squat.
C.
Complete as many reps as possible in 8 minutes of:
3 Strict Handstand Push-Ups
3 Power Cleans
6 Strict Handstand Push-Ups
3 Power Cleans
9 Strict Handstand Push-Ups
3 Power Cleans
12 Strict Handstand Push-Ups
6 Power Cleans
15 Strict Handstand Push-Ups
6 Power Cleans
18 Strict Handstand Push-Ups
6 Power Cleans
21 Strict Handstand Push-Ups
9 Power Cleans
Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.
185/125 lbs