Mobility & Activation
Over the Shoulder Barbell Stretch x 60 seconds per side
Bulletproof Shoulders – PVC Pipe Pass Thrus x 60 seconds
Band Assisted Ankle Pulse x 60 seconds per side
and then …
“Get Moving Warm-Up”
Ever 2 minutes, for 6 minutes:
20-30 Double-Unders OR 30 Second Double-Under Practice
10 Single Arm Push-Press (5 reps per arm)
20 Hollow Body Bounces
A.
Bar Muscle-Up Skill Work
Three sets of:
Arch Hang Hold x 5 seconds
Bad Cheerleader Jump on Floor
x 2 reps
Rest as needed
Three sets of:
Bad Cheerleader Jump to Bar + Swing x 1.1 reps
Rest 15 seconds
Swinging Knees-to-Bar x 2 reps
Rest 60 seconds
and finish with …
Every minute, on the minute, for 5 minutes:
Bar Muscle-Ups x 1-2 reps (perfect mechanics)
*If you don’t have Bar Muscle-Ups then substitute with 5 Banded Bar Muscle-Up Stomps
B.
Skill Transfer Exercise
Accumulate for quality:
10-15 Tall Cleans @ 25-35%
C.
Three sets of:
2 Power Cleans + 2 Cleans + 2 Front Squats @ 50-60%
Rest as needed
Followed by..
Over the course of 10 minutes build to today’s Heavy Power Clean
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
1 Clean @ 85-90% of today’s Heavy Power Clean
D.
“Incredible Mr. Clean”
35-49:
Two rounds for time of:
30/25 Calorie Row
150 Double Unders
8 Power Cleans (205/145 lbs)
50-54:
Two rounds for time of:
30/25 Calorie Row
150 Double Unders
8 Power Cleans (185/125 lbs)
55-59:
Two rounds for time of:
30/25 Calorie Row
100 Double Unders
8 Power Cleans (155/115 lbs)
60+:
Two rounds for time of:
25/20 Calorie Row
75 Double Unders
6 Power Cleans (135/95 lbs)
Athlete Notes:
Today’s conditioning allows you to move some relatively heavy weight while under a bit of lung fatigue! To be successful with the workout please stay focused on the task at hand and not on the next movement. For your row, please incorporate a sprint start. This will get the fly wheel moving quickly so you can start accumulating calories. Focus on a long, powerful drive with a little lay back at the end of your stroke; then recover as you bring your handle back to the catch. Push your pace on the erg just enough to maintain a ‘hard’ pace but not your ‘hardest’ pace. You should be able to get off the erg, take a composed breathe and then pick up your rope. Stay unbroken for as long as possible until you miss a rep or feel like your lungs/shoulders need a quick rest. Try to keep your breathing calm and shoulders relaxed. Most everyone will be doing singles on the cleans so make them quick singles. Get your shins right to the barbell and go. If the prescribed weight is 70% or more then your 1-rm then please reduce the load.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Assault Bike Option
Twelve sets of:
Assault Bike 60 seconds @ 10 minute Pace + 3-5 RPM
Rest 30 seconds
*If you averaged 70 rpm on your 10 minute Capacity Test then todays intervals will be performed at 73-75 RPM