TUESDAY

General Prep

1 Sets: For Quality

:60 Jump Rope Practice

10 Barbell Upright Rows

10 Barbell Strict Press

10 Deep Lunge Mountain Climbers

Specific Prep (Barbell in the Rack)

2 Sets: For Quality

3 Jerk Dip Drives

2 Push Jerks (1 sec Pause in the Catch)

1 Split Jerk (1 sec Pause in the Catch)

*Goal here is priming positions for the overhead complex

Weightlifting

Next Level

3 Push Jerks @ moderate loads across

% of 1RM Push Jerk

Performance

Push Jerk + Split Jerk

10:00 EMOM

1+1 @ 65%+

We are looking to reinforce form and mechanics in the Jerk today with the focus on the Push Jerk into the Split Jerk. For both we want to emphasise the dip and drive phase, staying vertically through the lift and then dropping into a firm position in the catch with straight arms and a solid lockout. 

Conditioning

Next Level

70 Singles

Barbell:

Level 3. 60/40kg

Level 2. 50/35kg

Level 1. 40/27.5

Performance

For Reps:

5 Sets:

1:30 AMRAP

50 Double Under’s

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Coaching Notes, Strategy, and Goals

Goal: 8+ Reps / Set

Stimulus: Upper Body Density /Hip Extension Bias

RPE: 8/10

Primary Objective: Complete the Double Unders and Shoulder to Overhead in under 1:10

Secondary Objective: Unbroken Movements across

Workout Strategy and Notes:

We are looking for the Double Unders to be done quickly in 1-2 sets before tackling the shoulder to overhead component with the goal of completing these as Push Jerks with an unbroken set that will take us right into some quick lateral Burpees over the Bar. We should have in the range of around that 20-30 sec mark to tackle the burpees with the goal of completing 8+ reps per set.