Monday April 22nd, 2024

WARM UP – Barbell

2x

:45 Machine

10 Barbell RDL’s

:20 BB trunk twists

2 inch worm to push up

MOVEMENT/MOBILITY – light band

*band on rig at knee height

4/4 single leg RDLs, band around knee pulling laterally to rig

8/8 SA Rows

:45 Spanish Squat Hold

*band on pull up bar

8/8 half kneeling banded pulldowns

8 seated behind the neck banded lat pulldowns

:30 cat/cows

:30 downward to upward dog flow

:30 side lying quad stretch / side

:30 overhead tricep stretch / side

PRIMER – barbell

3 Slow Clean Pulls

5 Muscle Cleans

:20 jerk dip hold

8 Push Press

2x

:10 eccentric strict press

5 Tall Push Jerks

4 Clean and Jerks

QUARTERFINAL WORKOUT #4

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)

♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)

*intended stimulus – first bar is touch and go or very fast singles, 2nd bar should be moderate, 3rd bar can start to get heavy. Goal is to have at least 2 minutes on last bar. Score is total Reps

ACCESSORY

EMOM x 12 – rotate

-8/8 DB Bulgarain Split Squat

-10 Seated Arnold Press

-10-15 V Ups

*no score, pick moderate weights and move controlled