Dynamic Mobility, Activation and Warm-Up
Band Distracted Perfect Stretch
x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps
and then …
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side
Straight into …
x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction
Clean & Jerk Progression
Every 2 minutes, for 8 minutes, complete:
Power Clean + Jerk
followed by…
Every 2 minutes, for 8 minutes, complete:
Clean + Jerk
Please go by feel. You may build in weight over the course of the 8 sets but please let technique dictate load. We’d suggest starting around 70% of your 1-RM and build from there.
followed by…
Every 2 minutes, for 4 minutes, complete:
Clean Pulls x 2 reps @ 100%
Conditioning
35-54:
For time:
30 Assault Bike Calories
30 DB Box Step-Ups (50/35 lbs)
30 Rowing Calories
Rest 2:00, and then …
For time:
30 Chest-to-Bar Pull-Ups
55+:
For time:
25 Assault Bike Calories
25 DB Box Step-Ups (35/20 lbs)
25 Rowing Calories
Rest 2:00, and then …
For time:
25 Chin-Over-The-Bar Pull-Ups
Single-Leg Accessory Work
Two-Three sets of:
Back Rack Box Step-Ups x 6-8 reps per leg
Rest 60 seconds
Bat Wings
x 5 reps @ 1515
Rest 60 seconds
Optional Upper Body Session
A.
Five sets of:
Bamboo Bar Bench Press x 3-4 reps @ 21X1
Rest 2-3 minutes
B.
Four sets of:
Stationary Dips x 8-10 reps @ 2012
Rest 45 seconds
Pronated Grip Strict Pull-Ups x 8-12 reps
Rest 45 seconds
24” or 36” box?? Single or dual DB step ups?
DMA
BENCH = 225X5X5
EMOM FROM YEST
SHSPU = 7/7/6/7/7
ROW= 13/14/15/16/16
DU= 45/48/46/42/50
PC&J = 165/185/205/205
CLN ONLY(SHOULDERS TIGHT) = 205/225/225/225
30 CAL AB+30 DB SU+ 30 CAL ROW = 7:41/ RIPPED ON 1ST C2B SO DID NOT COMPLETE
1. Gymnastic program
2. Clean and jerk- skip
3. Condition 10:12 by mistake did steps over the box
4. Done
5. Optional Upper Body Session done
DMAW done PC&J: built from 46 up to 54 kg. Jerk felt off today and I realized I haven’t been lifting for a month, so stayed light (85%) C&J: built from 46 to 56 kg (86%). Couldn’t get the last jerk, frustrating! Conditioning: 13:52 total time incl rest AB 3:07 (completely hit the wall after 1 min…) Step-ups: Alternating leg with 15 kg x 2 DBs 10/10/10 Row 2:06 Part 1: 8:26 min CTB: 6/6/5/4/4/5 Part 2: 5:26 min Single-leg work done (15 kg barbell for the step-downs and 15 kg DB x 2 for Bat wings) Upper body session… Read more »
Evening session:
Bambo presses at 41 kg for 4 reps each set.
Stationary dips: 4/4, 5/3, 5/3, 5/3
PU 8, 8, 8, 8
DMVA done
1st clean progression
135,155,175,195
2nd clean progression
215, 225, 235, 245
Conditioning
11:23
Leg accessory done
Bat wings
50 lbs DB
Back Rack Box step 85lbs
Bamboo with KB 43lbs
Dips 8 reps
Pull ups 8
A1. 75/80/85/90 kg
A2. 95/95/100/100kg
A3. 110kg
B1. 8:17 – 8/8/7/7 step ups, ouch
B2. 1:36 – 15/5/5/5
C. 2 Sets done @ 30kg + 10kg bat wings
Fast pull-ups!
A day behind
A1. Mid thigh and below knee snatch 95/100/105/110
A2. Snatch 115/120/125/130
A3. Snatch pull 135
B. EMOM
sHSPUs: 9/9/9/8
row: 9/9/9/9
DU: 52/52/53.
Had to stop early. Daughter called with flat tire.
You are such a good mom!
Power clean+jerk
67kg/70/75/80
Clean+jerk
70kg/75/80/85
Clean Pull
105kg
Condicioning
10′ 20″
Rest’ 2
Pull up chest to bar
1’20”
Accessory
Done
(second day of training after 3 weeks of stop)
How are you feeling? Volume okay?
I feel great … just a little bit of doms !! volume ok !!!
Power and squat c n j worked to 135
9:09 then 1:27
Dips 10 10 8 8
PU 8 8 8 8
Great job Litsa!
DMA / Warm Up done
Clean & Jerk Up to 80 kg maintained proper technique
Conditioning
Whua- that was fun ! 7:39 Rx‘d w/o 2 min Rest. 9:39 incl. rest
Accessory done
Oh yeah! So glad you liked that one Marcus!
Power Clean and jerk progression
65,65,70,75
Clean and jerk 80, 85, 90, 95 new pr
Jerk pull 100
Used 20 lb dumb bells total of 40 lbs ugh 7:31
Pull ups blue band first then red and blue then green 11:09
For back rack step ups tried on 20 “ box but went to lower box 35 lb bar bat wings 15 lb dumbbells
Great job Andrea and congratulations on your new PR!!
Thank you I struggled each time with it but this morning felt really good
DMAWU) done
C&J) power 80kg,84,88,82 – full 96,98(c,f),98,99 – pulls 115kg
Condo) 7:57 AB/step-up/row (step-ups took ~4 min) – 1:30 C2B (10/10/5/5)
Acc) done
Athlete note: wasn’t sure box height (used 24″), one DB or two (used two), and whether to do back rack step-*downs* (video was FBB step-downs) or step-*ups* (went with step-downs). No biggie, but I’m OCD and appreciate clarity 🙂
By.. I used box 24″
Dumbells 2 of 50 lb
DB Box Step-Ups are to 24″ height for males and 2 DBs (one in each hand).
Back Rack Step-Ups are controlled with focus on driving thru the leg on the box.
Mobility completed
A1)135#(2)/145/155
A2)155#/165(2)/175 missed the jerk as I hit myself in the chin.
A3)185#(2)
B1)7:19
B2)1:39 15/8/3/2/1/1
C)BRBSU @95#(2) and BW @ 44# KB’s(2)
Oh no – happens to the best of us!
A155/165/175/185
A1. 155/165/175/185
A2. 235/235
B. 5:18 1:46 AB/ 1:35 row 10/6/4/5/5 for step ups grip tired
5/5/5/5/4/3/3 for CTB 2:01
C. 24 kg for bench
8’s for dips
Great work Tom!
“Every 2 minutes, for 8 minutes, complete:
Clean + Jerk
You may build in weight over the course of the 8 sets but please let technique …”
So, 8 sets or 4 sets?
8 total sets over 16 minutes (4 power clean + jerk, 4 clean + jerk)
What Michael said 🙂