Day 4

A. Three sets, not for time of:

Handstand walk: 3x30 sec

Toes to bar, strict: 3x10

Jerk Balance w/50% of 1RM: 3x5

B. Every 90 sec for 12 minutes,

Clean and Jerk: 1+1

50% 

60% 

70% 

80% 

90% 

90% 

90%

C. Every Minute on the Minute x 10 min,

Power Clean x 3 + Front Squat x 3 + Shoulder to Overhead x 3

D. Squat

Back Squat: 3 x 8 @ 70%

E. Airdyne (or Rowing)

1 min on, 1 min off x 8 minutes (breathing/85% pace)

F. Core,

Abmat 3 x 15

Back Exension 3 x 10

Day 159

A.) Three sets of: 

Jerk Balance x 3 reps

Immediately followed by…

A2.) Every 2 minutes, for 10 minutes (5 sets) of: 

Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B.) Every 2 minutes, for 8 minutes (4 sets) of: 

Deadlift (8-6-4-2)

50% x 8 

60% x 6

70% x 4

80% x 2

C.) Every minute on the minute x 14 minutes:

Odd: 5 Deadlifts @ 65% + 15 Air Squats + AMRAP Double Unders
Even: Rest

D.) MetCon (Time): 

100 Calorie Row

75 Pull-Ups

50 Burpees over the Erg

Off Season: Day 56

A.) Three sets of: 

Jerk Balance (demo) x 3 reps 

-Rest as needed

B.) Five sets of: 

Push Press + Power Jerk + Jerk (demo) 

-Rest as needed

C.) Every minute, on the minute for 10 minutes:

Odd: 6-10 HSPU
Even: 40 Double Unders 

D.) Four sets for max reps:

45 seconds of Strict Pull-Ups
-Rest 15 seconds-
45 seconds of Push Press (95/65)
-Rest 15 seconds-
45 seconds of Push-Ups
-Rest 75 seconds-