02/13/2018 Week Three Gen Cycle

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Storm King – Olympic Lifting

Warm-up

Burg Warm- Up One (No Measure)

3 Rounds:

15 Calorie Row

12 Sit-Ups

9 Pausing Air Squats

Directly into…

3 Rounds:

5 T-Pushups

5 Hang Muscle Cleans (empty BB)

5 Strict Presses (empty BB)

With an empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Push Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Mobility One (No Measure)

1) Couch Stretch – 90 seconds each leg.

2) Pigeon Pose – 90 seconds each leg.

3) Banded Shoulder Distraction – 60 seconds each arm.

Weightlifting

Day One

Power Clean (75%x3x5)

Push Jerk (65%x3x5)

Overhead Squat (75%x3x5)

Weightlifting

Day 2

3-Position Clean (Floor, below knee, above knee) + Jerk – 3+1 (60%x4, 65%x4, 70%x4, 75%x4x3)

3-Position Clean (Floor, below knee, above knee) + Jerk – 3+1

Clean Pull (95%x3x2, 100%x3x2)

Good Mornings (x5x3 )

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