Weakness Warm Up: 50 Unbroken Wallballs (20/14) – or – 35 Unbroken Wallballs (30/20)
Wallballs are one of those movements that are more mental than physical. We want to give you the opportunity to desensitize yourself from a movement that most don’t like, so the challenge is to do these unbroken even if it’s with a lighter than prescribed ball. For those who can confidently do 50 unbroken, consider a heavier ball.
Specific Warm Up, 2 Rounds w/an Empty Bar: 10 Deadlifts, 10 Power Clean and Jerks, 8 Perfect Pause OH Squats
For the specific warm up, today’s skill is centered on cycling the clean and jerk quickly by skipping contact between the barbell and the shoulder or hip on the way down to the ground safely. You should use lighter than workout weight for this part and the 2 rounds should not be done too quickly – more for completion and quality than time.
Mobility/Activation Recommendation, Hollow Rocks 8 Rounds: :20 on, :10 off
Great opportunity to practice some midline stability. We want those who struggle with midline stability to be a bit more “balled up” (slight bend in the knee) when performing the hollow rocks so your low back remains on the ground.
Strength (Week 2)
Deadlift: 3 @ 70%, 3 @ 80%, 3+ @ 90% (use your working weight to calculate percentages)
Last set is for max reps. And don’t forget to record your working weight and reps!
3 RFT: 12 Clean and Jerks (95/65), 200m Run, 12 Overhead Squats (95/65), 200m Run
Select a weight you can do the first round of clean and jerks unbroken, as that will be a good indicator that the weight is appropriate. For those who lack OHS mobility, consider scaling to a front squat on this workout to keep the desired intensity. The overall time domain for the workout is sub 12 minutes – hold on for big and unbroken barbell sets.
General Warm Up: 20 Spidermans – then – 2 rounds: 12 step through lunges (unweighted), 12 KB Taters (53/35 or less)
Step through lunge: with one foot planted, the opposite leg lunges forward, comes back to extension, and then the same leg lunges backward. That’s 1 rep. KB Tater: swing the KB to eye level and release the handle, catching the KB in a goblet squat position and squatting it. That’s 1 rep. As you stand, flip the handle of the KB back into your hands to perform your next swing.
Mobility/Activation Recommendation: 20 Front Rack Elbow Pointers
Front Rack Elbow Pointers: with an empty bar in the front rack and hand wrapped around the bar, alternate driving your elbows up around the bar to loosen up the front rack position.
Specific Warm Up, With an empty bar, 3 reps of each: Tall Clean, Power Position Clean, Hang Clean (Repeat with 75/55lbs or less)
Find a 3RM Hang Squat Clean
The three rep max hang squat clean is not on a clock today which should allow for more than enough time to get a great barbell warm up in prior to building up in weight. Focus on getting into a quality hang position and then also getting the bar back into the hip/power position before extending. Spend at least 15 minutes working up to a heavy 3RM.
AMRAP 9 Minutes: 8 Dumbbell Shoulder to Overhead (50/35), 7 Pull Ups, 6 DB Step Overs (24/20 w/DBs 50/35)
Both of the dumbbell movements should be unbroken (maybe you have to take a quick break on step overs, but not until the end of the workout). To select the right dumbbells, practice one round of 6 step overs into one set of DB shoulder to overhead. Pull ups should ideally be 1 set, 2 at most.