1. Movement Prep/Activation
3:00 Machine
-into-
Burgener Warm Up + Skill Transfer:
- 10 minutes with a PVC or Empty Barbell
- Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
- 5 minutes, 2-3 times through
- Focus on footwork and finishing the pull
2. Workout Prep
3 sets: (build in weight)
2 Box Jump Overs
2 Clean and Jerks (empty bar -build across sets)
1 Squat Clean Thruster
Maserati
Freedom (RX’d)
For Time:
27 Box Jump Overs (24/20)
21 Clean and Jerks (95/65)
15 Squat Cleans (135/95)
9 Squat Clean Thrusters (165/110)
(KG conv: 43/29 C&J, 61/43 SC, 75/50 SCT)
Independence
For Time:
27 Box Jump Overs (20/16)
21 Clean and Jerks (75/55)
15 Squat Cleans (115/75)
9 Squat Clean Thrusters (135/95)
(KG conv: 34/25 C&J, 52/34 SC, 61/43 SCT)
Liberty
For Time:
27 Box Step Ups and Overs (20/16)
21 Dumbbell Clean and Jerks (light)
15 Hang Dumbbell Squat Cleans (light)
9 Dumbbell Squat Clean Thrusters (light)
- Target time: 7-9 minutes
- Time cap: 12 minutes
Advanced:
Every minute (10:00)
10-12 Pistols
Intermediate:
Every minute (10:00)
8-10 Pistols (plates under heels/counterweight in front)
Beginner:
6-10 Pistols (to a box or using a band)
* Use any of the past week’s progression to help your athletes work towards gaining strength and stability in the Pistol Squat.
Alternative Option:
3 sets
10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight
10 GHD Hip Raise
10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)