Mobility, Activation & Warm-Up
2 Minutes Bike @ easy pace
Front Rack Stretch
and then …
30 seconds Banded Lateral Walk (right)
30 seconds Banded Lateral Walk (left)
30 seconds Banded Forward Walk
30 seconds Banded Backward Walk
and finish with …
MedBall Squat Warm-Up
T-Spine Opener x 60 seconds
Frog Rocks x 60 seconds
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Medball Front Rack x 5 @ 32X1 tempo
A.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans @ 60% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans @ 70% of 1-RM Clean & Jerk
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean @ 80% of 1-RM Clean & Jerk
B.
Every minute, on the minute, for 10 minutes:
Strict Press x 3 reps @ 65-70%
C.
35-49:
Six rounds for time of:
250 Meter Row
25 Foot Handstand Walk
50 Double Unders
25 Foot Handstand Walk
55-59:
Six rounds for time of:
250 Meter Row
15 Foot Handstand Walk
50 Double Unders
15 Foot Handstand Walk
60+:
Six rounds for time of:
250 Meter Row
10 Foot Handstand Walk
50 Double Unders
3 Wall Walks
Time Cap: 25:00
Cooldown
10 Minute easy bike at the lowest resistance setting
General Notes
Cleans & Presses
Pull, pull, pull! The pulls are there to help you ‘feel’ your triple extension. Channel that into your power cleans. Your power cleans @ 60% should be high power cleans, your 70% should be lower and your 80% should be getting close to parallel. Remember, a full clean is just a failed power clean. 🙂
Then we are taking a short break from the power/split jerk work and, instead, you’ll be doing strict presses. Keep these between 65-70% for today.
Conditioning
A little aerobic + gymnastic skill piece today! The way this session should be approached will really depend on your comfortability with handstand walking and double-unders. If you feel confident with those two movements then be aggressive today. Take a chance by kicking up into your handstand walk a little earlier then you’d normally do so and shoot for unbroken on the double-unders.
If you feel a little less confident with these movements then approach this more conservatively. Take the row at an easier pace so that you aren’t gassed going into your handstand walks. Figure out what one cue works the best for you and stick with that cue for the workout. You may benefit from breaking up the double-unders if it helps you regulate your heart rate better and will allow you to kick up into your handstand a little sooner.
If you have handstand walks but they are hit and miss then do one round with the handstand walks and the next round with one of the hs walking drills listed below. You can also give yourself 45 seconds to accumulate as much distance on your handstand walking as possible, then move onto the next movement. This way you can still maintain the designed stimulus for the workout.
Lots of ways to customize! If you have more specific questions then hit us up in the comments section at the bottom of the SugarWOD app!
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
1 Wall Walk for every 15′
Timeline:
0:00-15:00 – Warm-Up
15:00-35:00 – Clean Complex Sets
35:00-40:00 – Transition
40:00-50:00 – Strict Pres Sets
50:00-55:00 – Conditioning Prep
55:00-80:00 – Conditioning
80:00-90:00 – Cooldown