DATE

2022/09/07 MITTWOCH Lessonplan

7 sets for load:
3 clean and jerks

TIMECAP: 20:00

DYNAMIC WARM-UP | 5:00
4 sets:
:20 air squats
:10 straight arm burpees

:30 rest

4 sets:
:20 bottom of squat hold
:10 burpees

CLEAN AND JERK PROGRESSION | 8:00
Front squat
Squat clean
Push press
Push jerk
Split jerk

CLEAN AND JERK WARM-UP | 6:00
3 sets:
3 touch and go clean and jerks

POST-WORKOUT ACCESSORY | 6:00
On a 3:00 clock:
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.

COOLDOWN STRETCH | 5:00
2 sets:
1:00 foam roll quads/side
15 reach-roll-lift on foam roller