Friday Jul 1

Clean and Jerk 1RM

Warm Up

General

60sec Row/Bike/Run/Ski @ easy

30sec Banded good mornings

45sec Row/Bike/Run/Ski @ Moderate

30sec Banded T pull aparts

30sec Row/Bike/Run/Ski @ Hard 

Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax

Specific

2 sets

3 clean first pull

3 muscle clean

3 power clean

3 Tempo squat cleans

3 jerk dips

3 push press

3 Jerk

3 tempo clean & jerk (slow down first pull) 

 

Weightlifting

Clean & Jerk

1RM

Scaling Options

Beginner

Every 2 min for 14 min

3 Clean and Jerk @ moderate 

Workout

2 rounds for time

50 WallBalls 20/14lbs

50 KBS @ 24/16 KG

TC: 12 minutes

Score: Time

Scaling Option

Fit

2 rounds for time

40 Wall Balls 14/10 lbs

40 KBS @16/12 KG (American)

SC

50 Wall Balls 20/14 lbs

50 KBS @ 16/12 KG

RX +

2 rounds for time

50 Wall Balls

50 GHD Sit-ups 

Accessories

Unstable KB Press

3 x 10/arm

Rest as needed between sets 

Unstable KB press:

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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