General Warm-Up
6:00 EMOM
Minute 1: Cardio of Choice
Minute 2: :20/:20 World's Greatest Stretch
Minute 3: *Barbell Complex
* Barbell Complex
10 Barbell Romanian Deadlift
6 Strict Press
Specific Barbell Prep + Get to Working Loads
Perform 2 Cycles, Adding Loads
- Clean Pull
- Power Clean
- Front Squat
- Squat Clean
- Split Jerk
Then build to working Loads for the Clean and Jerk
Weightlifting
Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk
Extra Instructions / Coaches Notes
Starting @ 70% and building to the last 4 sets at 85%
% is Based on 1RM Clean & Jerk
"Lock, Stock and Two Smoking Barrels"
16:00 EMOM
Min 1: *Deadlifts
Min 2: 6-8 Handstand Push-Ups
Min 3: :60 Max Machine
Min 4: REST
Deadlifts:
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 1 Reps @ 85-90%
Goals / Stimulus / Objectives
Primary Objective: Hitting quality high percentage work
Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.
Stimulus: Lower Body + Upper Body Strength
RPE: 6/10
3 Sets: For Quality
30 second Weighted Glute Bridge
