Strength
Every minute on the minute for 10:00:
- Minute 1 – 7 Push Jerks
- Minute 2 – 7 Hang Power Cleans
Notes
Today’s strength is push jerks and hang power cleans. You will alternate between the two at the top of each minute for 10 minutes. You may switch your weights each minute if you would like to use a different weight for the cleans and push jerks. If you were here last week, try and use the same weight you used for last week’s sets of 6 for this week’s sets of 7. This is the last week of this barbell cycling progression.
Show control on the push jerks by pausing for :01 overhead between reps. Don’t pause in the front rack. Absorb the bar and go right into the next rep. Use a weight that is challenging, but allows you to focus on this technique.
The hang power cleans may be taken from position 1 or position 2. Choose a weight that allows you to cycle the bar for all 7 reps without pausing with the bar anywhere other than the front rack.
Conditioning
8 Rounds
In 1:15:
- 6 Clean and jerks
- 4 Box Jumps
- Max Calories in remaining time
Rest :45
Notes
Today’s conditioning is 8 rounds of clean and jerks, box jumps, and calories. Your score will be your lowest number of calories out of the 8 rounds.
The clean and jerks may be performed with a light barbell, dumbbells, or kettlebells. Choose a weight that allows you to complete the 6 reps in under :20.
The box jumps should be done to a height where you will not hesitate between reps.
The goal is to get at least :25 of work on the machine. Try to stay consistent across the 8 rounds, so don’t start too fast.
Track Workout
5 sets:
- 500m at mile pace + :09 / 400m,
- 500m at easy pace
w/ no rest b/t reps or sets