WORKOUT

THE NICE LIST

2 Rounds For Time:

1,200/1,000 Meter Bike Erg

25 Power Cleans (115/85)

1,200/1,000 Meter Bike Erg

25 Push Jerks (115/85)

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Time Cap: 25 Minutes

KG | (52/38)

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OPEN-GAMES

2 Rounds For Time:

1,200/1,000 Meter Bike Erg

25 Dumbbell Power Cleans

1,200/1,000 Meter Bike Erg

25 Dumbbell Push Jerks

Time Cap: 20 Minutes

OPEN/QUARTERS Athletes: 35/25 lb dumbbells

EMIS/GAMES Athletes: 50/35 lb dumbbells

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FOR THE COACH

Stimulus 

• Workout brief: https://youtu.be/AzaGPEAgXFI
• Resource Links: Monostructural Conversions Chart
• Today we have a great barbell conditioning workout. We’re looking to produce a ton of power with the lower body on the bike and continue to utilize that same leg drive on the pull of the power clean and drive phase of the push jerk. This should be a smooth effort workout with a light to moderate barbell. 
• Bike: Under 2:30 
• Power clean: Light-moderate. Completed in 2:00 or less. 
• Push Jerk: Light-moderate. Completed in 2:00 or less. 

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The One | Teaching Focus 

• Elbows 

• Today’s teaching focus is a through line on the barbell. We want to teach athletes to get their elbows through on the cleans and their elbows to “beat the feet '' on the lock out of the jerks. 

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Modifications 

Bike 

• Reduce volume 
• Sub machine 

Power clean 

• Reduce load 
• Reduce volume 
• Hang variation 
• Sub DBs

Push Jerk 

• Reduce load 
• Reduce volume
• Sub DBs 
• Push press

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Logistics

• If you’re short on bikes you can start some athletes on the barbells. Keep in mind that athletes starting on the barbells may have to wait to get on a bike. You can also add in additional machine options and have athletes alternate which machine they use. 

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LESSON PLAN

Whiteboard Brief (3 Minutes) (0-3)

• Refer to coaches stimulus notes

General Warm Up (6 Minutes) (3-9)

General flow 

• Get out barbells 
• :60 Bike 
• :20 downward to upward dog 
• :20 alternating spidermans 
• :20 scorpions
• :60 Bike 
• :20 Inchworm with push up 
• :20 Alternating plank to toe touch
• :20 Push up negatives (controlled eccentric) 
• :60 Bike 
• :20 Barbell stiff leg deadlifts 
• :20 Back rack elbow rotations 
• :20 Behind the neck push press

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Specific Warm Up (12 Minutes) (9-21)

Power clean

• 8 Deadlifts

1. Focus on driving through the ground with the legs

• 6 High hang power cleans

1. Focus on fast elbows

• 4 Hang power cleans

1. Focus on full extension into fast elbows

• 2 Midshin power cleans

1. Focus on full extension into fast elbows

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Push Jerk

• 5 Strict press

1. Focus on straight bar path

• 5 Push press

1. Focus on timing of legs then arms

• 5 Push jerk

1. Focus on full extension and then speed under the bar

• 5 lightweight push jerks

1. Focus on full extension and then speed under the bar

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Primer (6 Minutes) (21-27)

• Practice Round

1. :30 bike
2. 8 Power cleans
3. :30 bike
4. 8 Push jerks
5. Should be unbroken

• Break
• Workout adjustments if needed

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Workout (25 Minutes) (27-52)

Look For

• Power clean: full extension into fast elbows. Ensure athletes are standing all the way up to finish each rep.
• Push Jerk: full extension into speed under the bar.

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Post Workout Clean Up & Chat (52-60)

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ADDITIONAL ELEMENTS

Home Workout  [DBs & jump rope]

2 Rounds For Time:

400m run

25 DB Power Cleans

400m Run

25 DB Push Jerks

Time Cap: 25 Minutes

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Mindset

“What you resist, persists”.

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”.  Instead of focusing on what not to do, let’s focus on what to do..

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

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After Party

3 Sets

12 DB floor press

12 DB crush grip curls

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