Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00
Crossover Symmetry Warmup
or
Banded 7’s
-into-
8 min AMRAP
30 sec easy ski
5 Bench (empty bar – build across sets)
5 Alt. V-ups (each side)
**2. Workout Prep**
2 sets (add weight to each set)
3 Bench Press
3 Knee to Elbows + 2 Toes to bar
**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:
2 sets (Empty Bar)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk
– Into complex –
Chase Elliot
For Time:
27-21-15-9
Bench Press (135/95)
Toes to Bar
Power Clean + Jerk Dip + Jerk 3×3
Power Clean + Jerk Dip + Jerk:
– (1+1+1) x 3 working sets
* Rest 60-90 secs between sets
Click “Workout prep notes available” directly below for the full description
Power Clean & Jerk 3×1
Power clean + jerk:
– 3×1 Working sets.
* Rest 60-90 secs between sets
Click “Workout prep notes available” directly below for the full description
Accessory
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
Chase Elliot
For Time:
27-21-15-9
Bench Press
Knees to Elbows
Power Clean + Jerk
Power Clean + Jerk:
– (1+1) x 3 working sets
* Rest 60-90 secs between sets
Click “Workout prep notes available” directly below for the full description
