I usually post the workouts on my Facebook page for Modern Savage but since FB seems to be having some issues no doubt related to the NSA spying on me I’ll post it on here and hope it shows up.
Fridays are usually dedicated to working the rear posterior chain and shoulders. Today is no different. Thankfully there are literally hundreds of exercises you can use to blow up your glutes, hams, and calves and one of those happens to be my favorite; Cleans and Clean Pulls. Since we all know nothing goes better with Cleans than jerks and Presses will throw those in there as well.
I like to use the “Mike Burgener warm-up circuit,” anytime I’ll be doing Olympic lifts followed by 500 meters of medium intensity rowing. The goal is not to make your warm-up into it’s own mini-workout but to warm-up the joints and muscles and wake up the nerves and introduce them to the movement patterns you’ll be executing that day. It’s also a good idea to throw in about 5 minutes of Air Squats, hip, and shoulder mobility as well. Altogether a good warm-up should take around 20 minutes to complete.
Clean and Press/Jerk Ladder 5-5-5-5-5: (Increase weight each set until you’re approaching your 5 rep max)
Thrusters 3-3-3-3-3: (Do these out of a squat rack instead of cleaning them up for each set, again work up in weight with each set)
Power Cleans 5-5-5-5-5: ( Remember to receive the bar in a quarter squat and fully extend your hips to lock out and complete the rep)
Strict Press 8-8-8-8: ( Your first 2 sets should be lighter the final 2 heavy as you can go for 8 reps)
Push Press 5-5-5-5: (Your Push Press should be slightly heavier than your strict press; dip and use your hips to pop the bar up. Tip: if the bar is not resting on the front of your delt at the beginning of the rep then you need to bring your elbows forward and roll the bar back somewhat to a position approaching but not quite a front rack.)
Clean Pulls 6-5-4-3: (This weight should be significantly heavier than your max clean weight. The range of motion is very small and you’re only trying to bring the bar up to between your navel and lower sternum. Use wrist straps if your grip gives you issues. And increase weight as the reps decrease.)
Power Clean 5 minutes AMRAP: Using 75-95 pounds see how many cleans you can complete using good form in 5 minutes.
There it is your Friday Rear Posterior Chain and shoulder blaster. Scale as needed and be sure to use the heaviest weight you can while maintaining good form and following the reps prescribed. Have a great weekend!