Friday 8.23.2024

*Coach’s Notes: Today’s work for “Performance” is all about sharpening up technique on the Split Jerk. After working on the Clean & Jerk in our previous cycle, we are now spending some time focusing on just the Jerk portion, before we bring it all back together.

For “Fitness,” we are working on building overhead strength and stability, as well as some hypertrophy work in the rear delts and arms.

“FITNESS”

A. Three or four sets of:
Seated Dumbbell Shoulder Press x 8 reps @ 21X1
Rest 15 seconds
Dumbbell Bent Over Reverse Flies x 10 reps @ 2010
Rest 15 seconds
Kettlebell Horn Bicep Curl x 12 reps @ 2011
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
15 Russian Kettlebell Swings
10 Plank Walk-Ups

“PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-3 = 2 reps @ 60-70% of 1-RM Split Jerk
*Sets 4-6 = 2 reps @ 70-80% of 1-RM Split Jerk

B. Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
6 Clean & Jerks (135/93 lb)
45 Double-Unders

*If you are working in the back half of the gym, run to the 250 Meter mark

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds

60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total