March 6th

Mr. Goodbar

Download the week

Push Jerks

On the 3:00 x 3 Sets: 

8 Push Jerks 

Start First Set at 60% & Build 

"Mr. Goodbar" 

For Time: 

1 Power Clean + 9 Push Jerks 

2 Power Clean + 8 Push Jerks  

3 Power Clean + 7 Push Jerks  

4 Power Clean + 6 Push Jerks  

5 Power Clean + 5 Push Jerks  

6 Power Clean + 4 Push Jerks   

7 Power Clean + 3 Push Jerks  

8 Power Clean + 2 Push Jerks  

9 Power Clean + 1 Push Jerk 

Barbell: (135/95) 

Time Cap: 10 Minutes

KG | (61/43)


5 Rounds:

3 Wall Walks

10 Box Jump-Overs (24/20")

10 Toes To Bar

10 Alternating Dumbbell Snatch, (50/35)

For the Coach

Resource Drive

Workout Overview


In part 1 we’re continuing our 3 x 8 format with push jerks. Athletes should begin their first set with a load they’re very confident in and then continue to build as able each round. In part 2 we have a nice little barbell cycling piece today, aiming to hang onto unbroken sets of push jerks throughout. Choosing smart places to rest and a consistent but quick strategy on the power cleans will be important once we get a few rounds deep.


Time to complete work


Power Cleans | Light to moderate. Quick singles. 
Push Jerks | Unbroken throughout.

The One | Teaching Focus

Rack position 
In both the receiving position of the clean and the launching position of the jerk we want the barbell truly resting on the athlete’s “shoulder shelf”.


Power Cleans
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

Push jerks
Reduce Reps/Loading
Sub Dumbbells/Kettlebells


In part 1, pair athletes up in groups of 2 or 3 and cue them to lift on alternating minutes. Ensure that the floor space around yout racks are clear so that athletes can safely bail out and drop the bar if necessary. 

In part 2, the total always equals 10 reps. Thinking about it this way can help athletes remember their rep count. Make sure your room is set up so athletes have plenty of room around them to complete this workout safely.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 

  • :15-:20 each
  • Arm circles forward
  • Arm circles backward 
  • Tricep stretch 
  • Bodyweight goodmorning
  • Stagger stance goodmorning right 
  • Stagger stance goodmorning left 

CT Barbell flow :15-:20 each

  • Goodmornings 
  • Back Squats 
  • Elbow rotations 
  • Press & reach 
  • Stiff leg deadlifts 
  • Front squats

Specific Warm-Up
(9-24 minutes)

Jerk | tell, show, do, check 

  • :45 each side barbell trap release 
  • 3 Strict press 
  1. Focus on pressing from shoulder shelf position 
  • 3 Push press 
  1. Focus on pressing from the shoulders 
  • 3 Push jerks 
  1. Focus on fully jumping before pressing and landing 
  • 3 Cued push jerks 
  1. Focus on no pressing. Rely on legs. 
  2. Stick landing and evaluate position
  • 5 Empty bar push jerks on their own 

Clean & Jerk  | tell, show, do, check 

  • 2 reps position 1 
  1. Focus on fast elbows and rack position 
  • 2 reps position 2 
  1. Focus on fast elbows and rack position 
  • 2 reps position 3 
  1. Focus on fast elbows and rack position 

(24-41 minutes)

  • 8:00 to build to workout weight
  • Every 3:00 x 3 sets
  1. Calling athletes on the minute
  2. Manage the room and give yourself opportunity to see/correct each athlete at least once. 
  • Transition to part 2

(41-47 minutes)

Practice Round 

  • 2 rounds
  • 3 cleans + 3 jerks


Workout adjustments if needed

(47-57 minutes)

Look For

  • Cleans
  1. Sound receiving position with butt back, feet flat, knees out, and bar resting on shoulders. 
  • Push Jerk
  1. Bar on shoulders.
  2. Elbows locked out at landing.

  •  Post Workout Clean Up & Chat (57-60 Minutes)

Additional Elements

Home Workout

With DB
Buy-in 100 Double unders
1 Power Clean + 9 Push Jerks
2 Power Clean + 8 Push Jerks  
3 Power Clean + 7 Push Jerks  
4 Power Clean + 6 Push Jerks  
5 Power Clean + 5 Push Jerks  
6 Power Clean + 4 Push Jerks  
7 Power Clean + 3 Push Jerks  
8 Power Clean + 2 Push Jerks  
9 Power Clean + 1 Push Jerk
Cash-out 100 Double unders


“Excitement comes from achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.The real defining moments were the experiences that led up to those big achievements.

The trials, the tribulations, the lessons learned. The early mornings. The late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.The dopamine hit comes when we win; when we reach the goal, when we get the promotion.

The everlasting fulfillment comes from the journey. And it’s a hell of a drug.

After Party

5 rounds
10 Hollow rocks
10 V-ups
:20 Hollow hold

Have questions?

Reach out!

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