MOBILITY & WARM UP
On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk
build in 10 min first attempt
Sets 1 & 2
3 Push Jerks + 3 Split Jerks
Sets 3 & 4
2 Push Jerks + 2 Split Jerks
Sets 5 & 6
2 Push Jerks + 1 Split Jerk
CONDITIONING
“JERK COMPLEX”
Every 3 min for 6 rounds
2 Push Jerk + 1 Split Jerk
MOBILITY & WARM UP
On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk
buil in 7 min first attempt
CONDITIONING
“SPLIT JERK”
Every 3 min per 27 min
5-5-5-3-3-2-1-1-1
Split Jerk
MOBILITY & WARM UP
On a 10:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk
buil in 7 min first attempt
CONDITIONING
“SPLIT JERK”*
Every 3 min per 27 min
10-5-3-1-1-1-3-5-10
Split Jerk
MOBILITY & WARM UP
On a 8:00 Clock
100m Jog
8 Box Step-ups
6 Skips for Height
4 Broad Jumps
2 Burpee Box Jump Overs
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk
buil in 7 min first attempt
CONDITIONING
“SPLIT JERK”*
Every 3 min per 27 min
5-5-3-3-3-1-1-1-1
Split Jerk
*Compare to 22.11.21
MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Push Jerk :A-3 X 3 Pausing Jerk Drive #50 – 60 – 65% 1 RM
B – 3 x 2 Pausing Push Jerk; 1s Pause in Dip, and Catch #45-50-55%
CONDITIONING
“Push Jerk”
1 – 1 – 1 – 1 – 1
WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated
20 PVC Shoulder Press
20 PVC Air Squats
20 Plate G2OH
MOBILITY & SKILLS
Hips – Shoulders – Squat Therapy
STRENGHT
Find in 8 minutes 1 RM of
Shoulder Press
Rest 4′ Then:
CONDITIONING
Max rounds in 12 minutes
8 Overhead Squat #43/29
8 Split Squat, left leg #43/29
8 Push Jerk/Split Jerk Behind the Neck #43/29
8 Split Squat, right leg #43/29
ACCESSORY WORK
21-15-9 not for time
Wear 20lb vest for all exercises
Pull-ups
KB Swings #32
Ring Dips
WARM UP
3′ Practice Double Unders; Then 3 Rounds of:
10 V-Ups
10 Ring Rows
6 Power Cleans ( Empty Bar )
6 Thrusters
200 mt Run / 250 Row
MOBILITY & SKILLS
Hips – Shoulder – Clean Warm Up – Press ( Jerk – Split )
CONDITIONING
“BIG CLEAN COMPLEX”
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Try to increase weight after each set. All cleans must be full/squat cleans
ACCESSORY WORK
EMOM 8′
21/15 Cal Row
5/10 Bar Muscle Ups/ Chest to Bar
Lucas Parker, Canada West
WARM UP
5 Sun Salutation
10 Push ups Hand Release
15 Shoulder Dislocate
20 Sit Ups
30 Mountain Climbers
Jog 600m
MOBILITY & SKILLS
Hips – Shoulders – Jerk – Split Jerk
CONDITIONING
Jerk From Rack
3×2 #70%,
2×1 #80%,
3×1 #85%
Back Squat
1×10 #65%,
1×10 #75%,
3×5 #85%,
Bench Press
5×5 #85%
Rest as needed between lifts and exercises
Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Shoulder Press – Push Press – Push/Split Jerk
A) Every 90 seconds
Push press 5-5-3-3-1 #Start at 60% 1 RM; add weight every round
Rest 5′
B) Every 2 minutes
Split jerk 2-2-2-2-2 #using the weight of 1 repetition of Push Press
Rest 5′
C) Bring Sally Up: Back Squat Test #50% BW
