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)
Time Cap: 25 Minutes
KG | (52/38)
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
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.
The One | Teaching Focus
- 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.
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
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.
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
Specific Warm Up (12 Minutes) (9-21)
Power clean
- Focus on driving through the ground with the legs
- Focus on fast elbows
- Focus on full extension into fast elbows
- Focus on full extension into fast elbows
Push Jerk
- Focus on straight bar path
- Focus on timing of legs then arms
- Focus on full extension and then speed under the bar
- Focus on full extension and then speed under the bar
Primer (6 Minutes) (21-27)
- :30 bike
- 8 Power cleans
- :30 bike
- 8 Push jerks
- Should be unbroken
- Break
- Workout adjustments if needed
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.
Post Workout Clean Up & Chat (52-60)
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
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.
After Party
3 Sets
12 DB floor press
12 DB crush grip curls