Please note that workouts for December 21-24 have been posted on December 20 to allow athletes to best prioritize their work around their holiday travel schedules. We will resume our normal posting schedule on December 26.
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
A.
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
C.
Five sets of:
Tempo Back Squat x 3 reps @ 53X1
Rest as needed
These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo.
D.
Three rounds for time of:
500 Meter Row or 400 Meter Run
50 Foot Front-Racked Walking Lunges (185/135 lbs)
50 Double-Unders
50-Foot Handstand Walk
E.
Two sets of:
100-Meter Suitcase Carry (Left Arm)
Rest 60 seconds
100-Meter Suitcase Carry (Right Arm)
Rest 60 seconds