25/12/2015

Strength:

1) Pause rack Jerk – Behind the neck: 10 rounds – Every 90 seconds complete:

-1x Rack jerk behind the neck (Pause for 3 seconds in the jerk receiving position. Work up to a max for the day)

2) Power clean: Work up to 60% of your 1 RM power clean, then:

3) Touch and go power clean: 10 rounds – Every 30 seconds, complete:

-3x TnG power clean @ 60% 1 RM

*I’d like to see touch and go but it is not mandatory. 60% should not be too difficult so shoot for  no misses. I will progress this to higher percentages in the weeks to come.

4) Deadlift: Warm up, then:

-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

*For the deadlifts, do not compromise form for reps in that last max effort set at 90%. Play it safe, as we still have a lot of training in the weeks to come.

Work Capacity: Complete 7 rounds for time of:

-15 x burpees

-1x squat clean

*Post time and acculated toady weight cleaned for the 7 rounds (I.E.: For you choose 225# for your cleans and make all 7 lifts your total will be 1,575; however if you miss 1 one rep, then it would be 1,350)

*Keep points for this workout:

-You must use the same weight in the clean for the  7 sets.

-If you miss a clean, you do not get a “redo” rep or mulligan.  Move straight into the next round of double unders.

Recovery:

-10 minutes of active recovery, stretching, myofascial release, ice bath, etc.