General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. Double Kettlebell Front Rack Squat + Reverse Lunge + Push Press – 2×5+5+5; Rest 2 minutes

B. Clean and Jerk Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3+3 before moving to the next movement. Pause for 3-sec in the starting position and the catch position for each clean and overhead movement. Load should be light 55-95-lbs
Muscle Clean + Push Press
Power Clean + Push Press
Power Clean + Power Jerk
Clean + Jerk

C. Clean + Jerk – Build to a heavy 2+1 complex that demonstrates good technique (10 minutes)

D. Clean + Jerk – Ev90-sec x 10; 1 Pause (at patella) Clean + Jerk @85-95% of today’s heavy 2+1

E. Back Squat – 3×10 @90% of W1D1’s Back Squat

F. Romanion Deadlift – 3×8-10 @31X1 Tempo


2 Sets – (12 minutes)
90-sec Assault Bike @80%
90-sec Off
90-sec Row @80%
90-sec Off

4 Sets – (16 minutes)
60-sec Assault Bike @82%
60-sec Off
60-sec Row @82%
60-sec Off

6 Sets – (12 minutes)
30-sec Assault Bike @85%
30-sec Off
30-sec Row 85%
30-sec Off

Note: Move directly into the next time domain once your rest is over. Percentages refer to what x % would feel like in relation to a maximal effort in that time domain. All efforts need to be sustainable for that time domain but unsustainable for anything that was double. Example 85% at 30-sec would feel like 60-90-sec max effort.

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