HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

Every 90 seconds, for 4:30 (3 sets):

Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

press in split jerk

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

*Sets 1-2 = 3 reps @ 85%

*Sets 3-4 = 3 reps @ 80%

*Sets 5-6 = 3 reps @ 75%

Front Squat

Accessory

D.

Three sets of:

Front Rack Barbell Lunge x 6 reps each leg

Rest 30 seconds

Bench Press x 10 reps

Rest 60 seconds

*Weights should be challenging but not maximal. Aim for 2 heavy working sets each.

Barbell lunge

Bench Press