HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

Every minute, on the minute, for 4 minutes (4 sets):

Jump & Land Drill x 45 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

Weightlifting

B.

Every 3 minutes, for 24 minutes (8 sets):

Clean & Jerk

*Set 1 = 1 rep @ 75%

*Set 2 = 1 rep @ 80%

*Set 3 = 1 rep @ 86%

*Set 4 = 1 rep @ 92%

*Set 5 = 1 rep @ 97%

*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

Clean and Jerk

Strength

C.

Every 2:30, for 15 minutes (6 sets):

Front Squat

*Set 1 = 3 reps @ 75%

*Set 2 = 2 reps @ 85%

*Set 3 = 1 rep @ 92%

*Set 4 = 1 rep @ 97%

*Sets 5-6 = 1 rep @ 101%+

The goal is to find a 1-RM Front Squat today.

Front Squat

Accessory

D.

Two sets of:

Barbell Step Ups x 6 reps each leg

Rest 30 seconds

Seated 1-Arm Dumbbell Press x 10 reps each arm

Rest 30 seconds

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)