Warm Up Focus: Posterior Deltoids. To strengthen and engage the rear delts. On most movements, the traps want to take over and over time, our rear delts turn off, leading to shoulder dysfunction furthered by desk sitting all day. This wakes them back up.
Restorative Yoga 8 pm – CP
“Carlton” Format: 2-Tier
First, for Strength. 5×5 Hang Power Clean @ 50-75% 5/s Pistol Squats to Band — Then, 80m Waiter Walk 20 Skater Walks 200m Run (x5)
Phase 1 Modifications Hang Power Cleans → Hang Muscle Cleans Pistol Squats → Pistol Tap to Bench
Advanced Progressions Hang Power Cleans → Full Squat on Last Rep
6 pm (PB)
Focus: Clean & Jerk
Progression Work: 2 x 5 Muscle Cleans 2 x 5 Push Jerk @ 50% — Main Movement: 5 x 3 Complex: Power Clean + 2 Push Jerk @ 70-80% — Secondary Movement: 3 x 5 Cleans @ 75%
Kettlebell Core 5:30p – PB
First, 5 Bear Crawl Forward
5 Bear Crawl Backward
10 Sit Through
10/s Side Plank Leg Lift
20 Glute Bridge (x6m)
— Then, 100 1-Arm Swings
90 OH Flutter Kicks
80 Hollow Plank Shoulder Taps
70 Wrestlers Row
60 Goblet Squats
50m/s One-arm Rack Walk
40 Side Lunges
30 Push Press
20 Pull Ups
10 OH Swings
Warm Up Focus: Glutes. To target and strengthen the glutes, an important muscle group that largely gets deactivated throughout the day by sitting.
Front Rack Reverse Lunge Focus: An important aspect of the lunge is deceleration, so ensure you don’t load up too heavy and slam the knee into the floor. This is not a heavy day, we are building unilateral strength and less if often more in this realm. Focus on staying tight in your core and bracing on each rep as if it were a heavy front squat.
Turkish Get-Up Focus: Make eye contact with your weight the entire time, and move SLOW.
“Jeffery” Format: Circuit + Finisher
First, 5/s Front Rack Reverse Lunge 20 Rope Jumping Jacks 5/s Ground Based KB Rows 5/s BW Side Lunge 200m Run Every Other (x25 Min) — Then, to Finish. Find a Turkish Get-Up Max
Warm Up Focus: Thoracic Spine. To develop mobility in the mid to upper back (thoracic), which often doesn’t get much rotational work.
Jerk Focus:This is a game of speed more so than it is strength. You have to go into your sets with an athletic, power-based mindset, not one of brute force. Olympic lifts are fast and athletic. Power lifts are slow and tight.
“Jazzy Jeff” Format: 2-Tier
First, for Strength. 5×5 Push Press or Jerk @ 50-75% 5 Box Jump Overs — Then, for Conditioning. 5/s DB Snatch 30 OH Plate Hollow Kicks 10 Ring Dips 10/s Lateral Plate Hops 150m Row (x15 Minutes)
Beginner Modifications: Push Press → DB Floor Press Ring Dips → Bench Dip Holds