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Components

Diane

"Diane" Scaled

Clean and Jerk

Settings

Workout

Karen

Warm-up

0:00-10:00
3 Rounds:
1:30 Bike (Or cardio machine or Jog)
10 Single Arm Dumbbell Press R/L
20/ea Banded Lateral Side Step (Each Way)
20/ea Banded Monster Walk (Forward/Backward)
15 Banded Squats

Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

"Diane" Scaled (Time)

21-15-9
Deadlift 155/ 105
Push-Ups

Clean and Jerk (3-3-3-2-2-2-1-1-1)

Clean and Jerk

3x3+1 @70-75%
3x2+1 @75-80%
3x1+1 @80+

* This is pure strength. Work on technique and explosive lifts. Build by feel within the set ranges/percentages above
* All reps should be squat cleans. You can choose between push jerk or split jerk as needed
* Set 1 will look like 3 cleans then 1 jerk (on the 3rd clean). Do that for 2 more sets
* Set 4 is 2 cleans then 1 jerk (on the 2nd clean). Do that for 2 more sets
* Set 7 is 3 single Clean and Jerks

Accessories

50:00-60:00
3 sets
12 Chin Up
15 Weighted Hip Ext (OR Barbell good morning at light/moderate weight)
15 Bulgarian Split Squat R/L (light/moderate weight)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, July 29, 2020

Male Clients