GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2-3 Sets
5 Bent-Over Rows
5 Strict Press
5 Push Press
5 Barbell Curls
5 Jerks
10 Band Pushdowns
10 Band Pull-aparts
Rest as needed. Go through at a slow pace
STRENGTH/SKILL
10-30 minutes
Jerk (any style) (1RM)
* work up to a heavy set of 1
* if you are not proficient in the Jerk, you will work in sets of 3, focusing on technique
* record type and weight used as an additional performance
* if you are not proficient in the Jerk, you will work in sets of 3, focusing on technique
* record type and weight used as an additional performance
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
3 Rounds
400 meter run
15 Ring Dips
* substitute for ring dips is push ups (25/20)
* athletes may also substitute 5 ring muscle ups in lieu of dips
ACCESSORY
BB tricep extensions 3 x 12-15 rest 60 seconds between each set