Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups
Lift
35 Minutes
Levels 2-4 will all work on Split Jerk technique with PVC/Empty barbell together.
Levels 0/1 will go right to the Kettlebell Floor Press circuit after the warmup.
Levels 3/4
Split Jerk drills (10 minutes)
-Footwork only
-Behind the Neck Jerk
-Jerk (focus on elbow position at the beginning of the lift, and straight line bar path)
5 x 2
Power Clean and Split Jerk at 70% of Push Press
3 x 2
Press
90% of 1RM (if you don’t have a recent 1RM, your heavy triple from 2 weeks ago should be about 85%)
Rest 2 minutes between sets.
3 x 2
Deadlift
90% of 1RM (if you don’t have a recent 1RM, your heavy triple from 2 weeks ago should be about 85%)
Rest 3 minutes between sets.
Level 2
Split Jerk drills (10 minutes)
-Footwork only
-Behind the Neck Jerk
-Jerk (focus on elbow position at the beginning of the lift, and straight line bar path)
5 x 2
Power Clean and Split Jerk at 70% of Push Press
3 x 3
Press
85% of what you ended on last week (OR Work up to a heavy triple Press)
Rest 3 minutes between sets.
3 x 3
Deadlift
85% of what you ended on last week (OR Work up to a heavy triple Deadlift)
Rest 3 minutes between sets.
Levels 0/1
6x
5/5 Double Kettlebell Single Leg Deadlift
5 Seated Presses (sit on a 16″ box or a bench)
10/10 Single Arm Rows
10 Heavy Swings
30 seconds Downdog Stretch
90 seconds Rest
***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.
Conditioning
“Missing Nun”
10 Minutes AMRAP
Levels 3/4
10 Handstand Push-ups
15 Toes to Bar
L4 – as Rx
L3 – use an abmat if necessary
Level 2
10 Barbell Push Presses
15 Knees to Elbows
L2 – 75/55
Level 0/1
10 Kettlebell Push Presses
15 Ball-up Situps
L0/1 – Double Kettlebells if possible