Primary Training Session
Get Moving || Warm-Up
Three rounds, performed as a warm up, of:
2 Minute Machine Warm Up
25-Foot Lateral Banded Monster Walk Each Direction
10 Sandbag Squats
30 Second Sandbag Hold
A.
Every minute, on the minute, for 5 minutes:
5 Power Cleans @ 50% of 1-RM Clean
Followed by…
Every minute, on the minute, for 5 minutes:
1 Power Clean + 2 Squat Cleans @ 60-65% of 1-RM Clean
B.
Every minute, on the minute, until you fail a lift twice OR PR:
Station 1 – 12-15 Calorie Bike, Row OR 200-Meter Run
Station 2 – 1 Squat Clean*
*Start at 65% and build by 3-5% each lift.
If you fail a lift above 80%, rest the remainder of that minute, perform the cardio the next minute, then re-attempt the weight when it is time to clean again. If the weight is below 80% you may re-attempt within the minute.
C.
Three sets of:
60 Second Nonstop Barbell Glute Bridge (135/95lbs)
Rest 30 Seconds
60 Second Nonstop GHD Sit Ups
Rest 30 seconds
D.
Accumulate in as few sets as possible:
Banded Hamstring Curls x 100 Reps
Athlete Notes:
Today is a great day to PR your clean. We’re hot off the energy from the CrossFit games so let’s see if we can throw up some heavy numbers here! Let us know in the comments how cleans went for you today!
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.
Easy Conditioning Option
Every 2 minutes, for 24 minutes (12 sets) of:
30 Double Unders + Echo or Assault Bike in remaining time
This is meant to be a lower intensity option. The main purpose is to move for 20 minutes and build up a sweat
Tough Conditioning Option
Every 2 minutes, for 20 minutes (10 sets) of:
40 Double Unders + 12-15/20-25 Calorie Assault or Echo Bike
Every set the goal is to increase you calorie on the bike by 1 calorie. Pick a number that would allow you to increase a total of 10 calories by the end. BE AGGRESSIVE
PR’d clean by 35lbs and pr’d snatch after by 20lbs after (missed Saturday’s workout).