Daily training
2024-01-17
Mindset
Perspective In The Present Moment
Strict Press9 min
On the 3:00 x 3 Sets:
1 Strict Press
* Start First Working Set at 85% & Build To Heavy
Stimulus
- Barbell should come from a rack.
- Athletes should aim to build in weight each set as long as they feel they are still moving well.
- Score: Loading used for each set.
Substitutions
- Reduce Percentage
- Sub Dumbbells
Movement prep
30s Elbow Rotations (Empty Bar)
30s Overhead Hold (Empty Bar)
5 Strict Presses (Empty Bar)
Build To 85%
"Ungraceful"10 min
On the Minute x 10:
30 Double Unders
Max Clean & Jerks 135 / 95 lb
Stimulus
- Overview: This workout is a play on Grace with some jump rope mixed in to spike that heart-rate. Getting at least 3 clean and jerks per rounds puts you in the 30+ rep volume by the end of this piece.
- Double Unders: No longer than 30 seconds.
- Clean and Jerks: At least 30 seconds of time at the barbell each minute.
- Choose moderate weight that you can do for steady singles throughout the workout under fatigue.
- Should be able to get at least 3 clean and jerks per round.
- Score: Total clean and jerks completed.
Strategy
- Athletes should choose a pace on the barbell for steady singles to achieve at least 3 reps per minute.
- Athletes may try to catch their breath after hitting their goal reps and giving themselves a :05-:10 transition to their jump rope for next round of double unders.
Substitutions
CLEAN AND JERK
- Reduce Loading
- Reduce Reps
- Power Clean Only
- Push Jerk Only
- Sub Dumbbells
- Kettlebell Swing
DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- 30 Plate Hops
- 30 Reps of Singles & Doubles (Mix of Both)
- :20 Time On Any Machine
Movement prep
On A :30 Clock:
15 Double unders
Max Clean and Jerks