Mobility
Group mobility session
Warm-up
Then, as a class
:30 AB, row or ski
10 deadlifts
10 hang power cleans
10 front squats
10 strict press
:30 AB, row or ski
8 power cleans
8 push press
:30 AB, row or ski
6 squat cleans
6 push jerks
*athletes could add weight between each section
CF Strength
Squat clean and push jerk – 1 lift every :90. Start around 60% and build after every successful lift.
There is a schedule to lift, but there is no specific amount of lifts that you must complete. This should be between 6 and 8 total lifts, so plan accordingly. If you feel like you might cap out earlier or need to work on technique a but more, find a weight that will help you achieve that goal.
WOD
“Etched in Stone”
1500m row
30 clean and jerks (155/105#)(135/95#)
First of all, find a pace on the rower that is going to allow you to get off and get right on the bar. Think about this for a minute, if you try to hold a 1:50 average for the entire row, you will finish at 5:30. If that pace wears you out you might take between :30 and :45 of rest before you can collect yourself and start lifting, meaning you really aren’t ready to lift until over 6 minutes in. If you row holding a lightly slower pace, let’s say a 1:55, you will get off the rower at 5:45 but might be ready to get right on the bar because it is a much more realistic rowing pace. Be smart and have a plan.
Now let’s put between 50 and 60% of your 1RM on the bar and move it efficiently for reps. A different approach for sure, not only because we are going from one heavy lift to many moderate lifts. Therefore we need to make sure our movement is clean and no energy is wasted during each clean and jerk. Try to catch the power clean with the knees slightly bent so you can then go directly into the jerk.
PortComplete
1. Core work
3 rounds
20 plank hold, dumbbells drag throughs
10 rower pike ups
10 push-ups w/2 shoulder taps
20 foam roller plank hold roll outs
2. Interval work – 6/8/10 minutes (start with 6 min, add min every week done. This will evolve for you)
Evens – 12/10/8 cals AB
Odds – 15 burpees
3. Gymnastics – T2B or C2B endurance cycle
A. T2B: complete 5 sets of 6 reps unbroken AFAP
B. C2B: complete 5 sets of 6 reps unbroken AFAP
4. Unilateral work
DB Romanian deadlifts – 4x8e
