GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
Foam IT Bands x 10 passes each
Foam IT Bands x 10 passes each
WARM UP
0-10 minutes
5 Hang Power Clean
5 Front Squat
5 Presses from Split
Rest
5 Hang Squat Cleans
5 Push Presses
5 Back Squats
Rest
3 Squat Cleans
3 Push Jerks
Rest
5 Squat Clean and Jerks. Reset on each rep.
*Add light weight if you can
5 Front Squat
5 Presses from Split
Rest
5 Hang Squat Cleans
5 Push Presses
5 Back Squats
Rest
3 Squat Cleans
3 Push Jerks
Rest
5 Squat Clean and Jerks. Reset on each rep.
*Add light weight if you can
STRENGTH/SKILL
10-35 minutes
Clean and Jerk (10 X 2)
* @70%.
* If you don’t have a 1RM, work up to a moderately heavy 2, depending on form
* Newer athletes: PCL + Front Squat + Push Press @ light weight
* If you don’t have a 1RM, work up to a moderately heavy 2, depending on form
* Newer athletes: PCL + Front Squat + Push Press @ light weight
METABOLIC CONDITIONING
35-50 minutes
Elvis (Time)
30 Squat Cleans (185/125) (125/85)
* 8:00 Cap
* 8:00 Cap
ACCESSORY
Single Leg KB RDLs: 3 x 8 ea. Rest 60s.