Mobility, Activation & Warm-Up
Three rounds at 70-80% effort of:
12/10 Calorie Bike or Row
60 seconds per side Banded Pec Stretch
20 Alternating Lateral Lunges
5 Half Kneeling Single Arm Presses (Right)
3 Windmills (Right)
5 Half Kneeling Single Arm Presses (Left)
3 Windmills (Left)
A.
Eight sets of:
*Paused Split Jerk + Split Jerk
Rest 1-2 minutes between sets
*Start at 65% and build to today’s heavy/quality.
*Pause for 2 seconds in the dip before the first jerk. No pause during the second jerk.
B.
Every 90 seconds, for 15 minutes (10 sets of):
Power Snatch
Sets 1-4: 2-3 reps @ 50-60%
Sets 5-8: 1-2 reps @ 60-70%
Sets 9-10: 1 rep @ 80+%
*No touch and go.
**If you miss, stay at the same weight. If you miss twice, go down. Focus is perfect reps.
C.
All Age Divisions
Against a 2 minute clock, perform as many reps as possible of:
15 Burpee Box Jump Overs (24/20″)
Max Calorie Row in the remaining time
Rest 60 seconds, then…
Against a 2 minute clock, perform as many reps as possible of:
12 Burpee Box Jump Overs (24/20″)
Max Calorie Row in the remaining time
Rest 60 seconds, then…
Against a 2 minute clock, perform as many reps as possible of:
9 Burpee Box Jump Overs (24/20″)
Max Calorie Row in the remaining time
*Burpees can be facing or lateral, please note in the comments which you chose.
55+: Step-Overs are allowed
D.
Three to Four sets of:
10-12 Dumbbell Skull Crushers
10-12 Single Arm Dumbbell Rows (each arm)
Rest as needed
Cooldown
5 Minutes of Easy Bike followed by 5 Minutes of Stretching
Banded Lat Stretch
Banded Tricep Stretch
Banded Pec Stretch
General Training NotesJerk Progressions
Make sure to adhere to the assigned pause. The pause is meant to reinforce good dipping mechanics. A good jerk dip consists of the following:
Weight back in the heels
Upright torso
Elbows down and out
Knees slightly pushed out
Snatch Progressions
Lots of power snatches today. Between the warm-up and the jerks you should be feeling really open. Challenge yourself to receive the bar lower and lower (all still in the power position) as the weight increases.
Conditioning
Monday’s are going to be all about interval work during this off-season cycle. The primary focus is on building strength but we can’t neglect conditioning completely. Today’s workout pairs well with an upper body prioritized lifting session. Your goal should be to sprint sets today; that means sprint on each set of the burpees as fast as possible and then quickly get into the erg and start rowing.
Accessory Work
If you’re an athlete that needs to prioritze strength then make sure you complete the accessory work first, before the conditioning.
Timeline
0:00-15:00 – Warm-Up
15:00-30:00 – Jerk Sets
30:00-35:00 – Snatch Set Up
35:00-50:00 – Snatch Sets
50:00-55:00 – Conditioning Prep
55:00-63:00 – Conditioning
63:00-75:00 – Accessory Work
75:00-85:00 – Cooldown
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