TUESDAY

Warm-Up:

2 Sets, Increasing Intensity

:30 Echo Bike

10 Barbell Good Mornings

10 Reactive Quarter Squat Jumps

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2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

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3 Sets

1-3 Back Rack Jump to Split

1-3 BTN Press in Split

1-3 Jerk Recovery, Front Foot Step Back First

1 Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Split Jerk

Every 2:00 x 6 Sets

Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 70%

Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 75%

Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 80%

Set 4: 1 Split Jerk @ 85%

Set 5: 1 Split Jerk @ 85%

Set 6: 1 Split Jerk @ 85%

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

Conditioning

Fitness

9:00 EMOM

Min 1: 14/9 Calorie Echo Bike

Min 2: Max Clean and Jerk

Min 3: Rest

Barbell. 45/30kg

Performance

9:00 EMOM

Min 1: 18/13 Calorie Echo Bike

Min 2: Max Clean and Jerk

Min 3: Rest

Barbell. 60/40kg

Work in waves every athlete starts on the Echo Bike

Objectives / Stimulus / RPE / Workout Strategy

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Keep the RPE here to 8/10 with the goal of smooth quick singles on cycling rather than pushing the pace and intensity here with touch and go reps.

Primary Objective: Achieve 10+ Reps on the Barbell

Secondary Objective: Consistency across all sets and get 5+ seconds of rest on the bike minute

Strategy: The goal here is to have the bike be at a pace that is challenging, but not deadly. We want to hit the bike at around 80-85% intensity to allow us 5-10 seconds to walk off and get into the barbell cycling component. The focus shifts here to trying to bring the heart rate down a bit, focus on breathing and hit quality quick singles here about every 4-6 seconds