Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover symmetry warm-up
or
Banded 7’s warm-up
-into-
Burgener Warmup
+
Skill Transfer Warmup
-into-
5 min
Build weight on Clean and Jerk
**2. Workout Prep**
– At Weight
1 set
2 Clean and Jerks
2 Bar Facing Burpees
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
– Have athletes empty the bar and go through the complex (even though their clean is warm)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk
– Into complex –
Grettel
10 rounds
3 Clean and Jerks (135/95)
3 Bar Facing Burpees
Clean Deadlift (to below the knee) + Clean Deadlift (to mid thigh) + Clean + Jerk 5×4
Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk:
(1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk
*Rest 60-90 seconds between sets.
Clean and Jerk 3×1
Clean and Jerk:
3×1 @ 85-90% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*
Accessory
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
Clean and Jerk 3×1
Clean and Jerk:
6×1 Clean and Jerk.
(Moderately heavy clean and jerk)
*Rest 60-90 seconds between sets*
Grettel
10 rounds
3 Clean and Jerks
3 Bar Facing Burpees
