2020 | WEEK36 | DAY 5

Friday

Warmup flow and activation to Clean & Jerk

Oly

Split Jerk with Dumbbells+ 1 arm DB Press in split: (5+10 each arm)x 2 sets. Use this as a warm up to work stabilization and balance. Palms facing each other.

@ 2x10kg DB

Push Press: 5x4. Work up in weight each set. The last set should be challenging.

@ Up to 80kg

Power clean+ Jerk (2+2) x 2, (1+1) x 3. Work up in weight through the course of the 5 sets. Work up to a heavy single for the day.

@ Up to 100kg

Trap Bar Deadlifts or Deadlifts on 2” riser: 5x3 @ 97% of best clean

@ 115kg

Metcon

3 sets (A1 – A2 – A3) A1. 3 x (90-second AMRAP : 90-seconds rest) 6 DB clean and jerk 4 DB squat 2 Lateral burpees over the DBs

Rest 2 to 3-minutes before A2

A2. 3 x (90-second AMRAP : 60-seconds rest) 6 Lateral burpees over the DBs 4 DB clean and jerk 2 DB squat

Rest 2 to 3-minutes before A3

A3. 3 x (90-second AMRAP : 45-seconds rest) 6 DB squat 4 Lateral burpees over the DBs 2 DB clean and jerk

Rest 2 to 3-minutes before A4

@ 2x22,5kg DB

Accessory

Three Sets of:

Weighted sit ups x 20

Slow Weighted Russian Twists x 30 reps