Mobility, Activation & Warm-Up
45 seconds Banded Lat Stretch
per side
45 seconds Banded Ankle Pulse per side
and then …
5 Minutes Nasal Breathing Only Assault/Echo Bike
and then …
Two sets of:
Groiners x 30 seconds per side
Unweighted Glute Bridges x 30 seconds
Barbell Hang Muscle Clean + Front Squat x 30 seconds
A.
Every 90 seconds, for 3 minutes (2 sets) of:
3-Position Clean @ 60-65% or 1-RM
(High Hang, Hang, Floor)
followed by….
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Clean
Start at 70% and build based on feel
B.
35-49:
Complete as many rounds and reps possible in 10 minutes of
21 Squat Cleans (135/95 lbs)
42 Pull Ups
15 Squat Cleans
30 Chest to Bar Pull Ups
9 Squat Cleans
18 Bar Muscle-Ups
50-54:
Complete as many rounds and reps possible in 10 minutes of
20 Squat Cleans (115/75 lbs)
40 Pull Ups
12 Squat Cleans
24 Chest to Bar Pull Ups
6 Squat Cleans
12 Bar Muscle-Ups
55+:
Complete as many rounds and reps possible in 10 minutes of
20 Squat Cleans (85/55 lbs)
40 Jumping Pull-Ups
12 Squat Cleans
24 Pull Ups
6 Squat Cleans
12 Chest-to-Bar Pull-Ups
C.
Every 4 minutes, for 16 minutes (4 sets) of:
2 Minute Assault or Echo Bike
60 Second Wall Sit
Athlete Notes:
Remember that your slow pull clean doesn’t mean your clean is slow! This means that your pull off the floor is slow (aka patient) and you’ll add speed in your pull as the barbell passes the knees and approaches the hips where you’ll focus on hitting full extension. Build over the course of the 8 sets to what feels heavy for the day.
You’ve got a nice little 10 minute amrap today! We are taxing your lats with all the pulling in the 10 minute workout. For many of you this will come down to getting as many reps on the BMU/C2P phase of the workout but for those proficient with their pulling mechanics you’ll be getting into round 2. The weight is on the lighter side but that doesn’t mean you should just grip and rip. You want to reduce time under tension so doing small sets of your squat cleans may be more advantageous then big sets. Stay away from failure on the pull-up bar so come down earlier then you’d think (unless you are in a really great rhythm and are flying high on that rig). Keep a piece of chalk on a j-peg near you so you can chalk up quickly. If you feel like you are going to tear then please stop the workout; we want you to avoid tearing up your hands!
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.
Rowing Endurance Option
Two rounds for time of:
50/40 Calorie Row
Rest 60 Seconds
40/35 Calorie Row
Rest 30 Seconds
30/25 Calorie Row
Rest 90 seconds