Mobility + Warm-Up
Banded Hamstring Floss x 45 seconds per side
Medball Squeeze Marches (alternating) x 60 seconds
Warm-Up
Two sets of:
10 Second Iso Hold on top of Rings
5 Fire Hydrant + 15 second Iso Hold (right)
5 Fire Hydrant + 15 second Iso Hold (left
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
30 Seconds Skydivers
30 Seconds Bird Dogs
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
and finish with …
100 Meter Suitcase Carry (right)
100 Meter Suitcase Carry (left)
A.
Clean Primer:
Three sets of:
Muscle Clean x 3 reps
Rest as needed
and then …
Every 2 minutes, for 20 minutes (10 sets of):
Squat Clean
Sets 1-4: 2-3 reps @ 60-70%
Sets 5-8: 1-2 reps @ 70-80%
Sets 9-10: 1 rep @ 85+%
B.
Strict Press
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 65%
Set 3 – 3 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 1 rep @ 80%
Rest 2 minutes
C.
For time
21-15-9
Row (Calories)
Handstand Push-Ups
Hang Power Clean
35-54: 135/95 lbs
55+: 95/65 lbs; Step-Overs Okay
Time cap: 15:00
Cooldown
10 Minute easy bike at the lowest resistance setting
Intermittently break to complete the following:
90 seconds each side Rig Lat Stretch
60 seconds each side Rig Shoulder Stretch
General Notes
Cleans & Presses
Muscle Cleans are your primer today. The muscle cleans will help reinforce (1) a close bar path and (2) the need for SPEED during your turn overs so you can get your elbows around FAST! Then you’ll head into squat clean sets today! You’ll be slowly building, based on form, to 85+%. That being said, if you miss a lift then stay at that weight. If you miss twice then go down in weight and focus on your technique. Remember to film for us!
You’ll transition to strict presses next. You’ll build up to 80% and call it a day; just some touches on that vertical pressing progression!
Conditioning
A fast and spicy workout today! Row (pull) into HSPU (push) and onto HPC (pull). If you are strong with HSPU and HPC then this will be FAST! That being said, make your reps count. I’d recommend filming yourself during this to make sure you hit full rom. Make sure you kick up into a fully locked out position on the wall with both feet on the wall before descending into your first rep. Make sure your feet stay on the wall on the last rep! For the hang power cleans make sure you are fully standing up from the clean before you descend into the next rep. The pump will get real on this so our suggestion for approaching this workout is to take the row at 75-80% effort AND keep your grip relaxed on the rower handle. This will allow you to get out of the erg quickly and get right onto the wall for your hspu. If you notice any ‘grinding’ of the rep on your hspu then come down immediately. Avoid grinding reps out so you may want to do smaller sets or, something like 7/7/7; 5/5/5 and 3/3/3. Then its unbroken on your HPC all the way!
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