Tuesday, August 7th 2018
1. Conditioning
“Jump City”
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95) (95/65)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95) (95/65)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95) (95/65)
“Jump City” is completed for time with no breaks between the three different rep schemes. Athletes will complete one round of 800/80/21 before moving directly into two rounds of 400/40/15 and finally three rounds of 200/20/9. As the workout progresses, the change in rep scheme allows athletes to maintain a higher intensity as they fatigue. This is similar to the thought process of a 21-15-9 rep scheme. The weight on the barbell should be a load that athletes are confident complete 21+ repetitions unbroken when fresh. With roughly 80 hang power cleans today, choosing the correct barbell weight will be important. If unable to run, complete one of the following:
800 Meter Run = 1000/800 Meter Row
400 Meter Run = 500/400 Meter Row
200 Meter Run = 250/200 Meter Row
OLY Class @ 7pm
1. Tall Jerk + Push Press in Split Position: 3(3+3).
2. Squat Jerk or Push Jerk + Close Grip OHS or (if mobility does not allow) Push Press: 3(3+3). Move up in weight each set.
3. Clean+ Jerk: (2+2)2, (1+1)3 sets.
4. Clean Pull: 3×3 @100% of best clean
5. 3 sets:
Weighted Sit ups x 25
Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)
Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes.