Warmup
0:00 – 10:00
Instructor Jump Rope 5 Minutes
Instructor Mobility
Strength
10:00 – 45:00
Levels 2-4
10 Minutes
Barbell Clean Progression
Work through the entire progression at least 2x (as indicated below for your level)
Begin standing with your feet directly under your hips, hold the barbell with a clean hook grip. Perform 3-5 reps of each movement. Alternate with a partner to reduce equipment clutter and expedite the flow of class.
From Tall Position/High Hang:
Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition (quick jump from pulling stance to squat stance)
Muscle Clean (shrug, elbows go out wide then come forward as the bar rolls onto the delts)
Front Squat
Tall Position/High Hang Power Clean
Above the Knee Power Clean
Below the Knee Power Clean
Power Clean (from the Floor)
L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
25 Minutes
5x
3 Below the Knee Hang Power Cleans
Increase weight each set if possible.
“If possible” doesn’t mean that you merely get the weight up on your shoulders, it means you do it with proper technique (i.e., not a cheat curl); your goal should be to perform movement to the standard. You will not improve this lift without putting a LOT of effort into nailing the finer points–the timing of the second pull, the transition from pull to catch, the establishment of a solid receiving position/rack.
3x
8 Romanian Deadlifts
All three sets at the same weight. Should be heavier than your last set of cleans by a good margin.
Keep your heels CLOSE together on this lift (no more than the width of one fist apart). Start at the top, lower the bar down by unlocking your knees and shoving your hips back. The barbell should remain just about in contact with your body the whole time, and the plates should NOT touch the floor. Your hips will stay high, but your shoulders shouldn’t come down below the hips–you need to bend your knees a little more to get the bar closer to the floor.
Level 1
10 minutes
Right Arm:
5 Swings
5 Cleans
Left Arm:
5 Swings
5 Cleans
20 yd Bottom Up Walk Right Arm
20 yd Bottom Up Walk Left Arm
Rest 30 Seconds
15 minutes
5 Double Kettlebell Cleans
20 Deadbugs
Rest 2 minutes
10 minutes
8 Double Kettlebell Romanian Deadlifts
Rest 2 minutes
Accessory
45:00 – 55:00
10 minutes
Single Kettlebell Rows R/L
Alternating Dynamic Lateral Lunges
L3/4 – 24/18k or heavier, 10 rows on each side, 20 alternating Lat Lunges
L2 – 8 row per side, 16 alt LL
L1 – 5 rows per side, 10 Alt LL
55:00 – 60:00
Hip Flexor Stretch, Police Search Stretch or Down Dog