Monday L2
Warm-Up:
:30 Front Squat Hold
:30 GHD Hip Extension Hold
:30 Single Unders
Into…
2 Rounds:
8/8 Barbell Single Leg RDL
10 Clean Turnovers
8 Strict Press
20 Double Unders
Technique:
Clean And Jerk Technique
2 Position Halting Clean Pull + Floating Clean + 2 Dips + Jerk
6 x Complex
New Set Every 1:30
Progressive to 70-75%
On the Halting Clean Pull Pause for 2 seconds below the knee and above the knee.
Strength:
Clean And Jerk
3 x 1
New Set Every 2:00
All Sets Between 75%-85%
Keeping the intensity a little Lower here to perfect technique. we will build over the next 3 weeks.
Metcon:
2 Rounds
7 Minutes
As Many Reps As Possible
75 Double Unders
12 Dual Dumbbell Walking Lunge Steps (50s/35s)
9 Deadlifts (275/185)
Rest 3:00 Between
Elite: 70/50s
Semis: RX
Quarters: 255/165
Stimulus Check
Pick up where you left off today. This is essentially a 14 Minute Amrap with a break in the middle. This means come out a little hotter than you would for a 14 minute workout without coming out too fast. Hold the dumbbells However you want, because its training favor what you’re worse at. If your grip blows hold the dumbbells by your side, if your Core/Back goes front rack the dumbbells to force yourself to brace more.
Optional Additional Work Sessions
- Only do additional training if you’re able to recover for next training session
- Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work
Accessory:
Front Squat
6 x 2
Build to a heavy 2 for the Day
New Set Every 2:00
Goblet Cossack Squat
4 x 8 (total)
Rest 1:30 Between
Progressive
Sled Drag
2 x 200m (225/180)
2 x 200m (180/135)
Rest 1:00 Between.
Walk as fast as you can, no running.
GHD Back Extensions
3 x 15
Rest 1:30 Between
Load with a barbell on your back
Prone Banded Hamstring Curls
150 reps for time
