Tuesday 6/20/17

Tuesday 6/20/17

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 2-4
(approximately 35-40 minutes)
Based on your training from the last 8 weeks, decide which Jerk variant (Split or Power) you want to stick with for the next 4 weeks, and focus on that exclusively.

Power Jerk Progression:
Footwork – dip and jump to power position
Behind the neck Power Jerk
Power Jerk

OR

Split Jerk Progression:
Footwork – dip and jump to split position
Behind the neck Split Jerk
Split Jerk

10 Minutes E2MOM:
5 x 3
Push Press
Start at 70% and increase weight each set.

10 Minutes E2MOM:
5 x 2
Jerk
Use the same weight you finished with for the Push Press.

15 Minutes:
5 x 3
Overhead Squat
85% of your Squat Snatch 1RM

Levels 0/1
(30 Minutes)

6x
5 Double Kettlebell Seated Press
5 Pull-ups (partner or band assisted — try not to use ring rows if possible)
5 Double Kettlebell Clean and Push Press
10 Alternating Kettlebell Swings
30 Seconds Plank Shoulder Taps (try to get 50+ taps)
Rest

Conditioning
Levels 0/1 will most likely be ready to start conditioning before the upper levels are finished lifting.
The clock will be running after they begin so Levels 2-4 may start the Swing EMOM individually as soon as they finish the lifts.

Levels 2-4
10 Minutes EMOM
15 Swings

Levels 0/1
10 Minutes AMRAP
Use the same slam ball for all 3 exercises.

5 Med Ball Jump Squats
10 Med Ball Sit-ups (reach the ball up over your head as you sit up)
15 Ball Slams

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