Performance (Leg focused):
Tip: CLEAN PROGRESSION
Clean Progression
The clean progression for this training cycle is all about challenging the jerk. The jerk can be challenged in many different ways. Adding front squats to the complex is a common way to challenge the jerk. The front squats fatigue the legs, necessitating more emphasis on the leg drive in the jerk dip. If you can get comfortable with a jerk after a few front squats, the jerk after a clean or power clean will feel easy. Another way we challenge the jerk in this training cycle is by adding a second rep after the power clean. The second rep requires a controlled rerack and a quick second chance to improve what might have gone wrong in the first rep. This training cycle will end with a complex of 1 power clean plus 2 split jerks
Include BARBELL WARM-UP designed for every Friday:
2 SETS (WITH EMPTY BARBELL):
10 RDL
10 Strict Press
10 Front Squat
10 sec Squatting Quad Clean Grip Hold
10 sec Front Rack Hold
10 sec Front Squat Hold
If the session is full, you can split the team if needed: some do cardio others do the PVC warm up
Station 1: INTERVAL WEIGHT TRAINING : 10 min
5 SETS
1 Power Clean
1 Hang Power Clean
2 Front Squat
1 Power Jerk
Beginners to use DBs instead of BB. Use cushion when dropping the Barbells.
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS (HEAVY!)
5 reps Pause Deadlift
Pause at Knee Conventional Deadlift
Perform 2 warm up sets
Pause Deadlift will be seen every 2 weeks. It’s one of the primary exercises of this cycle. It will alternate with the Conventional Deadlift. Only 3 working sets for 5 reps. So GO HEAVY! Except for beginner to stay at around 10 to 12 reps. Record your highest weight and beat it next time.
1 to 2 Warm-up Set: if needed:
Warm-up Set 1: 6 to 10 reps – Easy
Working Sets:
Set 1 – 5 reps
Set 2 – 5 reps – higher weight
Set 3 – 5 reps – higher weight
Station 3: STRENGTH BALANCE: 10 min
4 sets
16-20 (8-10/leg) Front Rack Walking Lunge
Station 4: Unbroken complex (Tester): 10 min
2 ROUNDS FOR TIME
L1 15/10Kg
L2 10/5Kg
25/20 Cal Row
15 Suitcase Cyclist Squat
25/20 Cal Bike
15 Toes to Bar