FULL REST DAY FOR THOSE PARTICIPATING IN SEMI-FINALS
Mobility, Activation & Warm-Up
Spend 60-90 seconds in each of the following mobility pieces…
–PVC Front Rack Stretch
–Hip Internal Rotation Drill
Followed by…
Three rounds of:
3 Over the Fence/Under the Fence (each side)
10 Goblet Squats
50 Foot Monster Walk (forward and backward)
30 Plate Hops
A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Clean off Blocks
Sets 1-4: 2-3 reps @ 60-70%
Sets 5-8: 1-2 reps @ 70-80%
Sets 9-10: 1 rep @ 85+%
B.
Back Squat
Set 1: 3 reps @ 62.5%
Set 2: 2 reps @ 72.5.5%
Set 3: 1 rep @ 82.5%
Set 4: 2 reps @ 77.5%
Set 5: 1 rep @ 87.5+%
Sets 6-7: 6 reps @ 65-70%
Rest 2 minutes between all sets
C.
Against a 3-minute running clock…
30/22 Calories of Assault Bike (27/20 Calories of Echo Bike)
Max Reps of Double-Unders
Rest 3 minutes, and repeat for a total of 3 sets. Note total number of double-unders completed in each set, and then sum them for your total score.
Optional Cooldown
5 Minutes Triangle Breathing
*Lay down and inhale to a count of 3, imagining the top of a triangle; then breath out to a count of 6 imagining the bottom two parts of a triangle.
SEMI FINAL ATHLETES REST TODAY. If your time zone allows for it plan on doing an event tomorrow.
Clean Complex
Please set up blocks so that the barbell sits at low to mid thigh. Cleanning off blocks can feel a bit challenging since you are reducing the time to build speed in your pull. But it is a great opportunity to set yourself up in an ideal hang position and really focus on pusing thru the floor and hitting maximal speed through your hips for your clean. Please film if you’d like some feedback.
Back Squat
We are back to wave sets, similiar to week 1 on this cycle. But now your back off sets are 2 sets versus 1 and 6 reps versus 4 reps compared to Week 1. Thankfully you are that much stronger this week. 🙂 Enjoy!
Conditioning
Smooth is fast!! Pump through those bike calories but at a rate that allows you to get off and go right to your double-unders. Take a breath and then go for broke each set! That means no planned breaks. Just stay in rhythm as long as you can. If you mess up then don’t get frusterated; just take a second to reset, relax the shoulders and go. Score is total reps across all three sets.
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Prep for Cleans
20:00-40:00 – Clean Sets
40:00-45:00 – Back Squat Prep
45:00-65:00 – Back Squat
65:00-70:00 – Conditioning Prep
70:00-85:00 – Conditioning
85:00-90:00 – Cooldown
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