Monday, February 28th 2022
Warm-up
A. General
2 rounds
30sec Row/Bike/Ski
5/5 Single leg RDL
5 Seated press*
*with a barbell or training bar Sitting on a box (substitute with DB’s)
2 rounds
30sec Row/Bike/Ski
5/5 Single leg RDL
5 Seated press*
*with a barbell or training bar Sitting on a box (substitute with DB’s)
B. Mobility
Front rack bent elbow stretch
2 x/side 5sec contract + 5 sec relax
C. Specific
With an empty bar:
*3 High box jumps between each drill
5 Low hang clean pull
5 High Hang clean pull
5 Jerk dips
5 push press
5 push jerks
5 low hang clean and jerks
Weightlifting
Metcon (AMRAP – Reps)
AMRAP 10minutes
Clean & jerk, 30 reps @95/65 lbs
Clean & jerk, 30 reps @135/95 lbs
Clean & jerk, 30 reps @185/135 lbs
Clean & jerk, as many reps as possible @225/155 lbs
Clean & jerk, 30 reps @95/65 lbs
Clean & jerk, 30 reps @135/95 lbs
Clean & jerk, 30 reps @185/135 lbs
Clean & jerk, as many reps as possible @225/155 lbs
Metcon
Metcon (Time)
3 rounds for time
100 Double-unders
12 DB Front Squat
12 DB Push Press
100 Double-unders
12 DB Front Squat
12 DB Push Press
@2×50/35lbs
Kg: 50/35kg
Score: Time
TC: 10 mins
Score: Time
TC: 10 mins
Scaling options
Beginner
100 Single-unders
12 DB Front squat@light
12 DB push press@light
Intermediate
50 double-unders
12 DB Front squat @ 35/25 lbs
12 DB push press @ 35/25 lbs
COMP
As written from wednesday
Extra Accessory
Metcon (Weight)
Half kneeling landmine twist
5 x 6/6 @heavy
5 x 6/6 @heavy
Scale: Half Kneeling DB Twist
Score: Total Reps
TC: 10 min
Scaling options
Beginner
Clean and Jerk, 30 Reps
Example Weights- 75/55,95/65,115/75,135/95 for Max Reps
Intermediate
Use %
30%, 40%, 50%, 60% (more or less 5%)
COMP
As written