FRIDAY

Warm-Up

3:00 Cardio Choice

-

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

-

3 Sets

Back Rack Jump to Split

BTN Press in Split

Jerk Recovery, Front Foot Step Back First

Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Weightlifting

Every 2:00 x 6 Sets

Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%

Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%

Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%

Set 4: 1 Split Jerk @ 88%

Set 5: 1 Split Jerk @ 88%

Set 6: 1 Split Jerk @ 88%

Extra Instructions / Scaling Adjustments

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

"Pantera"

Fitness

10:00 AMRAP

2 Power Clean

4 Push Press

8 Pull-Ups

Barbell: 70/47.5kg

Performance

10:00 AMRAP

2 Power Clean

4 Push Press

8 Chest to Bar Pull-Ups

Barbell: 80/57.5kg

Objectives / Stimulus / RPE / Workout Strategy

Goal: ~8+ Rounds

Stimulus: Push Pull / Power Output

RPE: 7/10

Primary Objective: Complete the barbell complex and chest to bar unbroken

Secondary Objective: Maintain as close to 1:00 / round as possible

Strategy: The goal here will be to do 2 hard TnG Power Cleans into a challenge of 4 Unbroken Push Press. Remember that today the goal is more strength, so Push Jerk is not allowed. We will then drop the bar and then go right into 8 Chest to Bar Pull-Ups for a quick set, then compose yourself prior to getting into the Barbell Complex again. This style of workout is meant to help improve our battery work with higher loading and segments that will require a little more energy and effort in smaller rep schemes.