Month: May 2021

Build to a moderate 3 rep Jerk Balance (no more than 15 minutes)

**This Jerk Balance is where we start with both our feet under us, we will slowly press the bar up from the front rack position. As the bar passes our eyes we will drop into the receiving position of the Jerk. This is not meant to be heavy nor do I want it to be. I am more concerned about how fast our feet are moving and the position in which we receive that barbell. Don’t concern yourself with the weight. Concern yourself with how your receiving position is**

Push Press w/pause in dip+Push Jerk w/pause in dip+Split Jerk w/pause in dip

10 complexes @60% of your heaviest Jerk

**pause for 3 seconds in the bottom of the dip and explode from there**

Dead Stop Dips

5×3@110% of Heaviest Jerk

**Set your rack and bar up to the height in which you would dip to. So when you get into the front rack position you should be at a height that you would be in at the bottom of your dip. From here stand up fast reaching full extension. Then re-rack the bar. Do this 3 times for a set.**

Power Clean+Push Press

5×3@70% of 1RM Push Press

Woo Flies

3×10

Muscle Clean (Ground)+Power Clean(Hang)+Squat Clean(High Hang)

5 complexes @60% of your Muscle Clean

**This complex is supposed to be light. With that being said focus on high elbows and quick elbows through the bar**

Barski Clean (3 consecutive High Hang Cleans)

10 complexes at 60% of your Heaviest Clean

**With these three cleans I want us to change the level in which we receive these cleans.

1st Clean should be in a nice high power

2nd Clean push the depth into a lower power while maintaining good foot position in the receiving position

3rd Clean receive the bar in the squat

EOMOM for 20 minutes

3 Power Cleans every other minute @ 70% of Power Clean

**Work 1 minute, Rest 1 minute for 20 minutes**

Shoulder Press

Build to a heavy single for the day, if we hit in the range of 90% or above, it was a good day.

3 Pos. Muscle Snatch (mid shin+hang+high hang)+1 Snatch Balance+3 Zotts Press

Muscle Snatch+Behind the Neck Snatch Grip Push Press+Behind the Neck Snatch Grip Push Jerk+Snatch Balance

5 complexes at 60% of your Muscle Snatch

**This complex is supposed to be light so we can work on punching out once that bar gets over head. So be strong and quick in the lock out.**

3 Pos. Snatch

Hang+Low Hang+Ground

10 complexes at 60% of your heaviest Snatch

EOMOM for 20 minutes

3 Power Snatches @ 70% of Power Snatch

**Work 1 minutes, Rest 1 minute for 20 minutes**

Turkish Get Ups

3×5/arm

**Keep this weight lighter than usual. I want these reps to be touch and go as much as possible while maintaining a solid pace through each of your 5 reps.**