Mobility & Activation
Front Rack Partner Assisted Stretch
Band Distracted Ankle Pulse x 60 seconds per side
and then …
Assault Bike x 60 seconds
Over/Under Drill
x 60 seconds (left side)
Assault Bike x 60 seconds
Over/Under Drill x 60 seconds (right side)
Assault Bike x 30 seconds
Over/Under Drill x 30 seconds (left side)
Assault Bike x 30 seconds
Over/Under Drill x 30 seconds (right side)
A.
Every 90 seconds, for 18 minutes (12 sets):
Dead-Stop Front Squat x 3 reps @ 75% of 1-RM Dead-Stop Front Squat
B.
This is the same sequence as last week. Your goal should be to increase the loads this week now that you are more familiar with the movements.
Two sets of:
45/33 lbs Tall Clean + Front Squat + Jerk x 5 reps
Followed by …
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Front Squat + Jerk @ 70%
Followed by…
Every 2:30, for 15 minutes, complete:
3-Stop Halting Clean Deadlift + Clean + Jerk @ 70-75%
(the halting clean deadlift requires a pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and drop the barbell. Set-up properly and perform a full clean and jerk with a 2 second pause in the receiving position)
C.
Against a 3 minute clock, complete:
400 Meter Run
Power Cleans x Max Reps
Rest 3 minutes. Complete a total of FOUR sets.
35-49: 185/125 lbs
50-54: 155/115 lbs
55+: 135/95 lbs
You should be primed and ready to attack this workout after the clean complex. Can you average 10+ reps? Test out different ways to approach the barbell cycling. Can you get more reps when you open with a big set and do following sets of 2-3. Are you able to recover faster if you do singles? Whatever way you choose, make sure to cue yourself ‘shins to the bar’ when you approach that barbell and every time you break. DO NOT WALK AWAY FROM THE BARBELL. Bringing your shins to the bar immediately will help you stay mentally engaged and you’ll be much more inclined to get another rep in versus walking away from the bar.
D.
Three rounds for quality of:
15 Right Plank Pulls
15 Left Plank Pulls
30 Flutter Kicks
Additional Optional Engine Session
Complete as many rounds and reps possible in 25 minutes of:
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
20 Single Dumbbell Goblet Hold Alternating Reverse Lunges
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
15 Devil’s Presses
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
10 Strict Pull-Ups*
35-54: 50/35 lbs
55+: 35/20 lbs
*Please use a band to scale or complete 15 Ring-Rows
FS 185-205
Hang C – FS – Jerk @185
5 – 400 m. runs every 4:00 min
1- 1:38
2- 1:32
3-1:33
4 – 1:34
5 – 1:35
A. At 235
C. 15/16/15/15
OUT THE LAST WEEK, FIRST DAY BACK
A. DSFS X 3 X 12 = 230
B. E 2 FOR 6 @ 175
E 2:30 FOR 15 = 195,195,195,205,205,205
C. ROWED 500 INSTEAD, ONLY TIME FOR 3 RDS = 5/6/8 @ 185 PC
A, 175
B. 165 then 165,175,195,205,210,215
C. 7-8 reps/round
D. Done
B: 225. stopped safe today
C: 10-11
M&A) done
A) D-S FS x 3 done @ 92kg across
B) TC+FS+J: done
HHC+FS+J: done @ 82kg emom (+6kg from last week)
*HCDL+HC+C+J:85kg – 97kg (+3kg from last week)
* last week description had 3-stop DL + pause hang clean + clean + jerk, this week did not mention pause hang clean but I added it in since it said “same as last week” *shrug*
C) skipped – not enough time and too tired from FS and clean complex!
D) done
A. Dead stop all at 170# only did 8 sets want to do cleans today
B. Done
B1. 155/165/165 felt good!
B2. 175/175/175/175/175/175
C. 14/14/14/14
D. Done ✅
All cleans and clean and jerks felt good today.
A. Guessed at 1RM dead stop, working sets of 145#, could go heavier
B. 125# & 130# for the complexes ( worked off of 1RM C&J )
C. Rowed 450m – (closer to run time of 400 m)—cleans: 7/6/6/7
D. Completed