Mobilize, then:
Skill-Based Movement Primer
Three sets for quality of:
30 seconds Double-Under Practice
15 V-Ups
12 Push Presses (65-135/45-95 lbs)
10 Pull-Ups (fast and efficient)
Rest 2 minutes
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
B.
Every 2:30 for 15 minutes (6 sets) of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Increase by 2% on last weeks results. Use Jerk Blocks if possible.
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 1-2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
D.
Three sets for times of:
20/15 Calorie Row or Bike Erg
15 Burpees over the Erg
60 Double-Unders
15 Toes-to-Bar
20/15 Calorie Assault Bike
Rest 3 minutes