TUESDAY

Session 1

A)
10-15 minute technique work on Clean & Jerk

B)
Clean and Jerk
1.1 reps @ 60%
1.1 reps @ 70%
1.1 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 90%
1 rep @ 90%

Rest 2 minutes btw sets

C)
KB Rack Lunges; 10 steps
Rest 30 sec
Pendlay Row; 5 reps; heavy
Rest 30 sec
5 rounds

Session 2

A)
10-15 minutes gymnastic skill work

B)
EMOM 20 minutes
Min 1:  3 Power Clean; Heavy
Min 2: 12-15 Toes-To-Bar
Min 3: 250m row sprint
Min 4: Rest

C)
10 Good Mornings
10 GHD Sit-ups
5 rounds

Notes
– Complete Session 1 A+B and Session 2 B as a priority
– C&J technique work should include some video analysis of first pull from floor to ensure bum and chest rise together, knees go back and bar travel straight up or into towards you.
– Pendlay Row by the man himself https://www.youtube.com/watch?v=ZlRrIsoDpKg
– Gymnastics skill work suggestions: Hollow Rocks, Handstand Walks, Dips, Triple-Unders! Stay off the grip.
– Use an appropriate weight for Power Clean that will allow you to go unbroken on the 3 reps within the time frame.
– Ensure correct set-up for GHD Sit-ups. If in doubt, ask a coach. Scale to Plate Sit-ups or Wall Ball sit-ups.