Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees
2 Rounds:
10 Jumping Lunges + 5 Pull-Ups
With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Split Jerk Position x 3 reps
Build over the course of the 3 sets
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Jerk in Split Jerk Position
x 3 reps
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps
*Sets 1-3 = @ 60% of 1-RM Clean & Jerk
*Sets 4-6 = @ 70% of 1-RM Clean & Jerk
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat with a 3 second pause in bottom x 4 reps
*Sets 1-3 = @ 60% of 1-RM Back Squat
*Sets 4-5 = @ 65% of 1-RM Back Squat
D.
Four sets of:
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM
Rest as needed
*If you don’t have a reverse hyper machine, do 20 reps of a hip extension on a GHD Machine. If you don’t have a GHD, do 20 reps of a Good Morning.
E.
Every 2 minutes, for 6 minutes (3 sets):
Prone Bench Row
x 8 reps
L-Sit x 15-20 seconds
*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control.