HeadQuarters – Texas Rebel Barbell Club

Warm-up

A.

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

Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

press in split jerk

Weightlifting

B.

Every 2 minutes, for 16 minutes (8 sets):

Clean High Pull + Hang Clean + Jerk

*Set 1 = 1 rep @ 70%

*Set 2 = 1 rep @ 75%

*Sets 3-4 = 1 rep @ 80%

*Sets 5-6 = 1 rep @ 85%

*Sets 7-8 = 1 rep @ 90%

Clean and Jerk

Strength

C.

In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

Enderton Front Squat complex

Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex

Accessory

D.

Three sets of:

Standing DB Strict Press x 8 reps

V-Ups x 30 seconds

Rest 30 seconds