Mobility & Prehab
Band Assisted Lat Stretch x 45 seconds
T-Spine Roll Out + Hold on Foam Roller x 90 seconds
followed by …
One-Two sets of:
Deadbugs Bottom Up KB Press x 7-10 reps (slow and controlled)
Furniture Slider Series:
Forward Reach in Plank x 10 reps
Lateral Reach in Plank x 10 reps
(switch sides)
Plank Walk x 15′
Warm-Up
Every 5 minutes, for 15 minutes (3 sets):
60 seconds Bike @ easy-moderate pace
Clean Pulling Back Drill x 5-7 reps (use a pvc pipe or empty barbell)
Press from Split x 5 reps (if you push/power jerk then do so from that position)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Build to approximately 70% of your clean and jerk in 15 minutes or less.
*No misses, this is a warm up for the next segment.
B.
35-54:
Against a 16 minute clock…
For time:
70/55 Calorie Assault Bike (65/50 Calorie Echo Bike)
40 Wall Balls (30/20 lbs to 10/9′)
20 Bar Facing Burpees
Then, in the remainder of the 16 minutes, build to a heavy clean and jerk.
55+:
Against a 16 minute clock…
For time:
60/45 Calorie Assault Bike (55/40 Calorie Echo Bike)
40 Wall Balls (20/14 lbs to 10/9′)
20 Bar Facing Burpees
Then, in the remainder of the 16 minutes, build to a heavy clean and jerk.
*The bar may be pre loaded with whatever weight you want. This will have two scores, your time, and the load lifted.*
Rest until the 20:00 mark, then…
C.
Every minute, on the minute, for 10 minutes:
Clean and Jerk x 2 reps @ 70% of the Heavy Clean and Jerk you built to in the metcon.
D.
Three sets of:
Lateral Dumbbell Raise x 12 reps
Immediately Followed by…
Reverse Snow Angels x 20 reps
Rest as needed
Athlete Notes:
We’ve seen it multiple times where the end of a metcon comes with a heavy lift. That’s exactly what we’re going for in today’s workout. You’ll use the first clean and jerk portion as a primer and then it’s on to the metcon where we have a double scored event. You’ll have to be smart here because if you go too fast and blow up you may not recover enough to lift. On the flip side, go to slow and you’ll have no time to lift. We’d recommend hitting the bike at a pace that takes you about 3:30-4:00 to complete. The wall balls can be completed in 1 to 3 sets here (we recommend a descending rep scheme) and then it’s time to blaze a trail on the burpees. Luckily those shouldn’t fatigue you too much for cleans and you’ll recover better from those than you will the bike or the wall balls.
After that, your first lift should come about 60 seconds or so after the metcon is done and preferably around 60-70%. Use this as a confidence lift. From there we’d recommend a lift every 60-75 seconds or so depending on how much time you have. If you don’t have much, it’s time to send it. Once that 16 minute cap is up your workout isn’t over though. We’ll strip the weight down to 70% of what you were able to hit in the metcon and we’re going to work some barbell cycling on heavy lungs and high heart rates. You do get 5 minutes to recover so you should be ok, but sometimes you just have to practice lifting under fatigue so that you’re sure about your movement quality. If something is off you’ll really feel it during this barbell cycling portion.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Bike Option
Sixteen sets of:
Assault / Echo Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds
After the 16th set, Rest 2 minutes, then…
Four sets of:
Assault / Echo Bike
30 Seconds @ 110-115% of 20 Minute Test
Rest 30 seconds