GENERAL WARM-UP
Today, we will dive into the movements, starting with gymnastics to warm-up the shoulders and hips before moving to the barbell.
SPECIFIC WARM-UP / TEACHING
FOCUS: “THE HIPS DON’T LIE” (CORE-TO-EXTREMITY)
For today, during all the Pull-Ups and Clean & Jerks, we use (and need) the hips to make whatever we are lifting lighter. For the hips to be “useful” they need to redirect from a flexed position to extended position very fast. The hips don’t lie!
Today, think to cue athletes “FAST HIPS into either 1) FAST PULL-up, 2) FAST PULL to, 3) FAST PULL-under, or 4) FAST PUNCH overhead”
Ring Row/Pull-Up/Chest-to-Bar/BMU Practice (8:00)
5 Ring Rows or Strict Pull-Ups
2 x 5 Kip Swings + 2 Kipping Pull-Ups (fast hip to fast pull up)
(If athletes don’t have Pull-Ups, have them only practice Kip Swings)
2 x 2 Kip Swings + 2 Kipping C2B Pull-Ups (fast hips to fast pull up)
2:00 Bar Muscle-Up Practice (athletes not performing BMU’s can practice the most challenging Pull. Coaches shark around and give guidance. We will not have too much time to spend on BMU’s today.)
2:00 to practice 5 Reps of the 3 variations to be used in the workout:
Ring Rows
Jumping
Pull-Ups
Chest-to-Bar Pull-Ups
Bar Muscle-Ups
Clean & Jerk (7:00)
Empty Barbell
3 Deadlift
3 Hang Muscle Cleans (FAST hips to FAST pull through)
3 Hang Power Cleans (FAST hips to FAST pull under)
3 Power Cleans (FAST hips to FAST pull under)
3 Strict Press (FAST punch up)
3 Push Press (FAST hips to FAST punch up)
3 Push Jerk (FAST hips to FAST punch under)
5 Clean & Jerks
(FAST hips to FAST pull under, FAST hips to FAST punch under)
Loading (8:00)
3 Sets of 5 Reps: Clean & Jerk
Set 1. 1st AMRAP loading
Set 2. 2nd AMRAP loading
Set 3. 3rd AMRAP loading
WORKOUT OF THE DAY
“PLAY IT AGAIN”
AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Bar Muscle-Ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike
COOL-DOWN
2:00 Recovery
1:00 Pigeon Stretch (:30 each side)
1:00 Spiderman (:30 each side)
1:00 Chest to Floor Stretch (:30 each side)
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
On the 1:30 x 6 Sets
1 Deadlift
1 Hang Power Clean
1 Power Clean
1 Jerk
WORKOUT VARIATIONS
MASK
AMRAP 5:
3 Rounds:
12 Strict Pull-ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
2 Rounds:
9 Chest to Bar Pull-ups
9 Power Clean and Jerks (135/95)
Time Remaining: Max Calorie Assault Bike
Rest 5 Minutes
AMRAP 5:
1 Round:
6 Bar Muscle-ups
9 Power Clean and Jerks (185/135)
Time Remaining: Max Calorie Assault Bike
AT HOME
AMRAP 5:
3 Rounds:
15 Double Dumbbell Bent Over Rows
10 Single Dumbbell Hang Clean and Jerks (50/35)
Time Remaining: Max 10m Shuttle Runs
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 Double Dumbbell Burpees Deadlifts
10 Double Power Clean and Jerks (50/35)
Time Remaining: Max 10m Shuttle Runs
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Double Dumbbell Devils Press
10 Double Dumbbell Power Clean and Jerks (50/35)
Time Remaining: Max 10m Shuttle Runs
EQUIPMENT-FREE
AMRAP 5:
3 Rounds:
15 Air Squats
9 Broad Jumps
Time Remaining: Max 10m Shuttle Runs
Rest 5 Minutes
AMRAP 5:
2 Rounds:
12 Step Back Reverse Lunges
9 Broad Jumps
Time Remaining: Max 10m Shuttle Runs
Rest 5 Minutes
AMRAP 5:
1 Round:
9 Reverse Burpees
9 Broad Jumps
Time Remaining: Max 10m Shuttle Runs
