Active Recovery Thursday

Warmup:
Ham Drill
Leg Swings
Banded Shoulder warm up
5 minute assault bike
Rower
2k row (moderate)
rest should be equal to work

1k row (moderate)
rest should be equal to work

500 meter row (moderate)
Cooldown:
MAD MOBI
Hamstring up n over
Lat stretch
pigeon
press ups
scorpion
 

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JERKS AND MUSCLE UPS

Warmup:
Ham Drill
Leg Swings
Banded Shoulder warm up
5 minute assault bike
A)muscle up SKILL WORK
: Then 3-4 sets

7-9 ring muscle ups
B) OVERHEAD WORK
Behind the neck jerk grip strict press + overhead squat:
6 x 3+3 @ by feel
-any sets with an empty bar will count as working sets
-3 second pause in the bottom of squat/rep
-if unable to do jerk grip overhead squat, step 1 is to elevate heels, then widen hands if still needed…aim to progress hands in elevation down as the sets go
C) Push Press w . . .

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Clean Technique Tuesday

Warmup:

ham drill
Leg Swings
Banded Shoulder Warm up
Turn and Burn

A) Clean Technique
Launch (hang) power clean + squat clean:
Power Clean from Launch + squat Clean from Launch
5 sets 2+2 @ by feel up to no more than 50%

-hold launch set up position 2 seconds on each rep before performing clean
B) Clean Lift off+Clean from launch:
4-6 sets 2 @ 50-70%
-this is basically a Clean with a pause above the knee
-ensure correct position at above knee before snatching
C)WOD 5 rounder :
5 rounds for time
Run 400 meters
12 KB snatch . . .

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MAD 02

Warmup:
Ham drill
Leg swings
banded shoulder warm up
A) Warm up pace:
1 k row. Easy.
50 n 50 ghd
B) barbell Mobility Complex:
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats
C) pausing position snatch:
snatch lift off
(pause 2 seconds at contact position above knee)
Snatch high pull 60-70%
Snatch
3-3-3-3-3
D) build to a max Front Squat:
Build to a . . .

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Wednesday Jerk Technique

Warmup:
Ham Drill
Leg Swings
Banded Shoulder warm up
5 minutes assault bike

A) warm up muscle ups
swings
turnovers
dips

Then 3-4 sets 5-7 ring muscle ups
B) Behind the neck jerk grip strict press + overhead squat: 6 x 3+3 @ by feel
-any sets with an empty bar will count as working sets
-3 second pause in the bottom of squat/rep
-if unable to do jerk grip overhead squat, step 1 is to
elevate heels, then widen hands if still needed…aim to
progress hands in elevation down as the sets go
C) Push Press . . .

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MAD O1

Warmup: Ham drill
Leg swings
banded shoulder warm up

A) Warm up pace:
1 k row. Easy.
50 n 50 ghd
B) barbell Mobility Complex:
1 round = 5 reps each, pausing for 2 seconds at each end range position, of:
-Good Mornings
-Back Squats
-Back Rack Elbow Rotations
-Behind Neck Press and Stretch
-Narrow Grip Overhead Squats
-Clean Grip Romanian Dead Lifts
-Front Squats
C) Snatch complex warm up: (5 reps of each:
snatch grip RDL,
hang power snatch,
OH squat,
snatch squat press
D) pausing position snatch:
snatch lift off
(pause 2 seconds at contact position above knee)
Snatch . . .

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