Warm up: 10 Minutes
2 Sets (with empty bar):
- 5 Deadlift,
- 5 Bent-Over Rows,
- 5 Strict Press
- 5 Hang Power Clean,
- 5 Front Squat
- 5 Split Jerk
- 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
- 5 Good Mornings
- 5 Jumping Squats
Strength/Skill: Olympic Conditioning
1 Clean Lift Off + 1 Clean + 1 Hang Clean, pick load Every 2 mins for 16 mins.
Build over the course of the 8 sets to something heavy for today. A clean lift off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift off, and pause 2 secs at the knees.
Try to maintain time schedule if possible.
- Use the heaviest weight you can for each set.
- Rest as needed between sets.
Scaling: Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.