Mobility, Activation & Warm-Up
Two sets of:
Distracted Ankle Mobility Drill x 8-10 pulses per side
Banded Perfect Stretch x 30 seconds per side
Banded Monster Walks x 20 steps fwd / 20 steps backward
Banded Lateral Walks x 20 steps right / 20 steps left
Banded Squats x 10 reps @ 3111 (should take 60 seconds to complete)
and finish with …
Three sets of:
Assault/Echo/BikeErg x 60 seconds
Over/Under Barbell x 6 reps
A.
Three sets of:
3-Position Clean @ 45-50% of 1-RM
followed by …
Six sets of:
Clean Lift-Off + Slow Pull Clean
Start at 55% and build over the course of the 6 sets.
B.
Five sets of:
3 Front Squats @ 65%
Rest 90 seconds between sets
C.
35-59:
For total time:
21-15-9 reps of:
Pull-Ups
Deadlifts (185/135lbs)
After the 9’s, rest exactly 2 minutes, then…
12-9-6 reps of:
Chest-to-Bar Pull-Ups
Deadlifts (225/155lbs)
60+:
For total time:
21-15-9 reps of:
Pull-Ups
Deadlifts (155/105lbs)
After the 9’s, rest exactly 2 minutes, then…
For total time:
9-6-3 reps of:
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Deadflits (185/135lbs)
Scaling options for pull-ups (choose one of the following):
Jumping Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups
OR
If you’re competing at Wodapalooza and would like to substitute an announced workout here, please do so.
D.
Three sets of:
12-15 Glute Ham Raises of Band Assisted Glute Ham Raises
Rest 90-120 seconds between sets
Cool Down
Spend 10 minutes bringing your breathing back down to normal on a BikeErg
General Training Notes:
Clean Complex Focus: It all starts with the first 2″ off the floor! Oftentimes we can tell if someone is going to make or miss a lift in just the first few inches off the floor … if the bar is forward or if the athlete actually gets their shins back and the bar goes back is a huge indicator. The clean lift-off is a drill to help athletes establish a strong first pull. You’ll follow that up with a slow pull clean which, again, allows the athlete to really focus on getting their knees back and pulling the barbell back versus up.
Squat Focus: Just a quick 5×3 on your front squats today! Focus is on SPEED out of the bottom. If you cannot stand up fast enough to potentially turn this into a thruster then the weight is too heavy.
Conditioning Focus: Please take a moment to thank your lats and all they do for you. 
You’ll need them today! The intention of this workout is to move FAST. I know … isn’t that the intention of all workouts? Well for today I want you turning off your mind, going in without a plan and letting your body dictate your breaks. If you are feeling good on the pull-up rig then stay on – even if that means your grip may be fatigued for the deadlifts! You might surprise yourself and notice improved grip strength from this last cycle so test yourself today! Try to stay unbroken on the deadlifts and keep your transitions tight. Go in without a plan so that you can push some uncomfortable self-imposed limits today. Report back with the results!