1. Cardio 60sec – Bike/Row/Run/Ski/Sled Option
2. Shinbox Complex
-Shinbox Thoracic Rotation x 5/side
-Shinbox Goodmorning x 5/side
3. Passive Hang x 30-60 sec
*Shinbox Complex; Perform all 5 reps on one side of the thoracic rotation before moving to the next. For the good morning, you will switch back and forth between sides, as demonstrated in the video. Try to keep the low back in an arch position as you lean forward over the front leg.
Olympic Prep (5min Cap)
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
Week 9: Full Clean Speed Strength
IN 12 MINUTES, BUILD TO A TOUGH SET:
3 Hang Squat Clean Below the Knee Unbroken.
Slowly build up in weight over the 12 minute time allotment. Your final set should be approximately 9/10 RPE
Week 1: Work at 65% of 1RM Clean & Jerk for 3×3.
Week 2: Apply target weight increase and complete 3×2.
Week 3: Apply target weight increase and complete 3×2.
Week 4: Work at 65% of 1RM Clean & Jerk for 3×2.
Target (10#) increase / week if work sets are above 100kg (220#).
Target (5#) increase / week if work sets are below 100kg (220#).
EMOM X 15 MINS
1) 4 Box Jump Overs 24/20″ + 3 Hang Power Clean + 2 Power Cleans 165/115
2) L Sit x 20-30 sec
3) 6-8 Burpee over Barbell + 20-30 Double Unders
*On all stretches. FOCUS, breathe deep, exhale slowly and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot relax deeply.
1) Butterfly or Wtd Butterfly x 2 min
*Minimize rounding through the low back. Optional to support the back from a wall.
2) T Spine Can Opener x 2 min
*Allow the shoulders to rotate naturally and attempt to extend through the thoracic spine as much as possible.
3) Middle Split x 2 min
*Use hands on floor or elevated object to support yourself.
4) Shinbox Hip ER Stretch x 1 min/side
*Hinge from the hip, but maintain the arch in your low back to maximize stretch through the glutes.
Clean High Pull + 2 Low Hang Clean High Pulls
Week 1: Work at 90% of 1RM Clean & Jerk for 3 x 1+3.
Week 2: Apply target weight increase and complete 3 x 1+3.
Week 3: Apply target weight increase and complete 3 x 1+2.
Week 4: Work at 80% of 1RM Clean & Jerk for 2 x 1+2.
Target (10#) increase / week if work sets are above (242#).
Target (5#) increase / week if work sets are below (242#).
Superset for 2 sets. Rest 30 – 60 seconds between sets.
Dumbbell Lateral Lunge
Single Leg Banded Hamstring Curl
2 x MAX
2 x 200 ft