Mobility, Activation & Warm-Up
Spend 3-4 minutes focusing on breathing in the Puppy Dog Stretch
Shoulder/Elbow Warm-Up
Plank Ring Circles x 10 reps each direction
Maltese Press in Hollow Position x 10 reps
Hanging Shoulder Rotations x 5-10 reps
And then …
Barbell Complex (empty barbell)
3 Clean Grip RDL’s
3 Clean Pulls
3 Muscle Cleans
3 Front Squats
3 Power Cleans
3 Hang Power Cleans
3 Presses from Split Jerk Position
A.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
B.
Every minute on the minute, for 11 minutes:
Push Press x 3 reps @ 65-70%
C.
35-54:
Three sets for times of:
500 Meter Ski-Erg or Row
8 Wall Walks OR 100 Foot Handstand Walk
400 Meter Run
Rest 2 minutes between sets
55+:
Three sets for times of:
500 Meter Ski-Erg or Row
6 Wall Walks OR 75 Foot Handstand Walk
400 Meter Run
Rest 2 minutes between sets
If you cannot finish the set within 6 minutes, please reduce the distances of the row or run or scale the wall walks.
Cooldown
10 Minute easy bike followed by Wall Shoulder Stretch (spend as much time as you’d like on this)
General Training Notes
Clean Complex
Keep this unbroken so following your power clean you’ll drop the barbell down and go right into your hang clean. The limiting factor of this complex will be your hang clean. Make sure to get settled after the hang clean so you can be solid on your jerk. Start around 65% and build to today’s heaviest quality set.
Push Press
We’ve dropped a set but pumped up the % so you can work up to 70% this week.
Conditioning
For today’s conditioning piece we’re looking for 6 minutes or less of work followed by 2 minutes of rest. The pace on the ski or row should be at or slightly faster than your 5k pace. From there you’ll want to move through the handstand walks or wall walks at a consistent pace. Aim for 90 seconds or less to get that done. Your run or bike should be around 2ish minutes. You can elect to do wall walks if the handstand walking isn’t an option for you OR you can give yourself 90 seconds to get as much distance on the handstand walks as possible. Just reduce the reps or distance if this is taking you longer then 6 minutes.
Accessory Work
Don’t neglect this! It is important to get these additional exercises in for your shoulder health so that you can continue to move heavy loads in the strength pieces. Feel free to film yourself doing these exercises if you’d like some technique review!
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Clean Complex Prep
20:00-32:00 – Clean Complex Sets
32:00-37:00 – Push Press Prep
37:00-48:00 – Push Press Sets
48:00-53:00 – Conditioning Prep
53:00-75:00 – Conditioning
75:00-85:00 – Cooldown