Weightlifting Wednesday 9/16/20


Weightlifting Wednesday 9/16/20

“Discipline is choosing between what you want now, and what you want most.” -Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Strength/Conditioning – 30 min cap

*A weightlifting complex like this will tax your cardiovascular system as well as help develop strength. This is a day you should be here. Your barbell movement will get better, and also develop another level of mental fortitude.

6 Sets For Load:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

*This should be so challenging that you need to take 3-5 minutes between sets to gather yourself, increasing in weight as you go. If you are new and need to work heavily on mobility or form, then consider doing this complex every 3 minutes on the minute until time is up with a very light weight or just the barbell (not necessarily increasing in weight as you go)

WORKOUT BRIEF [0:00 – 5:00]

  • This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength
  • The full complex is designed to be completed without putting the barbell down
  • We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
  • Set 1: On the 0:00
  • Set 2: On the 5:00
  • Set 3: On the 10:00
  • Set 4: On the 15:00
  • Set 5: On the 20:00
  • Set 6: On the 25:00
  • The goal is to climb in weight with each set as we build to a heavy complex for the day
  • With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
  • Your final score is the heaviest complex successfully completed unbroken
  • The complex flows as follows:
    High Hang Squat Clean (Pockets)
    Hang Squat Clean (Above the Knee)
    Squat Clean (Floor)
    Push Press (No Re-Bend of Knees)
    High Hang Squat Clean
    Hang Squat Clean
    Squat Clean
    Push Jerk
    High Hang Squat Clean
    Hang Squat Clean
    Squat Clean
    Split Jerk
  • Click Here to see a demo video of the Big Clean Complex

GENERAL WARM-UP [5:00-12:00]
For Quality
1 Minute Glute Bridges Video
30 Seconds Good Mornings Video
30 Seconds Pausing Back Squats

1 Minute Single Leg Glute Bridges (30 Seconds Each) Video
30 Seconds Elbow Rotations Video
30 Seconds Strict Press & Reach Back

1 Minute Glute Bridge Walkouts Video
30 Seconds Romanian Deadlifts Video
30 Seconds Pausing Front Squats

MOBILITY [12:00-15:00]
Pigeon Pose: 45 Seconds Each Side

Table Top Stretch: 45 Seconds

Click Here

To get a good idea of what to expect from this complex, we’ll walk through all 12 reps first with a PVC Pipe and empty barbell. This ensures athletes know the order of movements and understand roughly how long they’re going to hold onto the bar for. This dry run with lighter weights will give them a better idea of what loads will be appropriate for today’s working sets.

Movement Prep
Full Complex with PVC Pipe
Full Complex with Empty Bar

The movement we complete the least out of all the barbell lifts is the split jerk. For this reason, we’re going to dial it in a little more before we begin our sets. See the Daily Video for a Full Visual of Split Jerk Teaching Points: Our order of operations will go as follows:

  1. Figure Out Which Leg Goes Forward
  2. Establish Foot Placement
  3. Hold Receiving Position
  4. Jump to Receiving Position (No Weight)
  5. PVC Split Jerks
  6. Barbell Split Jerks

Biggest Faults
The biggest faults we’ll encounter today are:

  1. Too Much Weight in the Front Foot (Shift Front Knee Back)
  2. Back Leg Straight (Bend Knee Under the Hip)
  3. Forward Dip (Elbows and Chest Up When Dipping)

Movement Prep
Establish Forward Foot (Push Drill)
Establish Foot Position
30 Second Receiving Position Hold
9 Jumps to Receiving Positions (Pause 3 Seconds in Receiving Position)
6 Pausing PVC Split Jerks (3 Seconds in Receiving Position)
3 Pausing Barbell Split Jerks (3 Seconds in Receiving Position)

PRACTICE ROUND [25:00-30:00]
1 Round
With Lighter Weight:
3-Position Squat Clean
Push Press
Push Jerk
Split Jerk

STRATEGY + WOD [30:00-60:00]

  • Since we’re holding onto the bar for a lot of reps, the hook grip is a must in the cleans
  • Pausing in the front rack can be helpful in maintaining your grip after bringing the bar down from overhead
  • The bar is more likely to slip out of the hands bringing it straight down to the hang after the presses
  • Moving relatively quickly can also help reduce the time under tension in each set
  • Balance out your cycle speed with your ability to move the weight efficiently and maintain your grip


  • 3-Position Double Dumbbell Squat Clean
  • 3-Position Barbell or Dumbbell Power Clean


  • Double Dumbbell Push Press
  • Single Dumbbell Push Press


  • Double Dumbbell Push Jerk
  • Single Dumbbell Push Jerk


  • Double Dumbbell Push Jerk
  • Single Dumbbell Push Jerk

Gymnastic Stamina
Not For Time:
1:30 Light Bike, 25% Max Ring Muscle-ups (of a 1 set max effort)
1:30 Light Bike, 35% Max Ring Muscle-ups
1:30 Light Bike, 45% Max Ring Muscle-ups
2:00 Light Bike, 25% Max Ring Muscle-ups
2:00 Light Bike, 35% Max Ring Muscle-ups
2:00 Light Bike, 45% Max Ring Muscle-ups

*Scale Muscle ups with a pullup movement you are competent at and use the same percentage for that
-Bar Muscle Ups
-Chest to Bar Pullups
-Jumping Pullups (without stopping)
-Banded Pullups
-Strict Pullups
-Ring Rows

Strict Gymnastics
1 Deadstop Strict Handstand Push-up
1 Deadstop Ring Push-up
2 Deadstop Strict Handstand Push-ups
2 Deadstop Ring Push-ups
3 Deadstop Strict Handstand Push-ups
3 Deadstop Ring Push-ups

Add 1 Rep Each Round

Pause For 1 Second at Bottom of Each Rep