Most athletes should complete the round of 15+.
Advanced athletes should get into round of 21.
Maintain sets of 3 on the handstand push-ups.
Quick singles on the clean and jerks (5+ reps/1:00).
Clean and jerks (135/95 lb)
Pike Handstand push-ups (on box)
Clean and jerks (115/75 lb)
Pike push-ups (floor) or push-ups
Clean and jerks (85/55 lb)
3 hang clean and jerks
– Build to heavier than workout weight.
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch
WHITE BOARD BRIEF
Target rounds | Round of 15 or more.
Today’s workout is definitely one of the more spicy sessions of the week. Get ready to have some fun.
The barbell load should be on the lighter side of moderate. You should be able to perform at least 5 unbroken reps with it in the warm-up, though in the workout, a majority of your reps will be singles. This is ok as long as you are maintaining at least 5 reps per minute.
After practicing a clean and jerk progression in the specific warm-up, plan on taking a few minutes to build up to a heavy 3-rep hang clean and jerk. This weight should be heavier than the weight you will use in the workout.
Expect the handstand push-ups to get more and more challenging as the workout goes on. Keep the reps fast and manageable and don’t push to failure.
The row is where you can catch your breath and prepare yourself for the next set of handstand push-ups and clean and jerks. Do not push too hard on the rower otherwise, you will gas yourself for the other movements.