Mobility & Activation
Standing Hamstring Side-Bend x 30 seconds per side
into …
Banded Hamstring Pulse x 30 seconds per side
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes
x 10 reps
Warm-Up Prep
Three rounds at 65-70% effort of:
10/7 Calorie Bike or Row
15 Russian Kettlebell Swings
10 Ring Rows
1 Rope Climb
A.
Five sets of:
Deadlift x 4 reps @ 78-80% of 1-RM Deadlift
Rest as needed
B.
“12 Minute AMRAP with a Twist”
Complete as many reps as possible in 12 minutes of:
Power Cleans
35-49: 185/135 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
Every two minutes including 3, 2, 1 GO! complete:
6 Toes-to-bar
6 Box Jumps (24/20″; 55+: Step-Ups Okay)
If you complete 50 reps prior to 12 minutes then the workout is over.
C.
Three sets of:
10-12 GHD Hip Extensions @ 2112
Rest 30 seconds
20 Reverse Snow Angels
(slow and controlled)
Rest 30 seconds
Athlete Notes:
This is a great test of your ability to stay positionally sound when fatigue sets in. You’re going to be doing a lot of power cleans here. But, the good thing is that we don’t expect touch and go sets. We do, however, expect you to stay over the bar. Stay checked in when you’re moving that barbell, and when the “buy in” of toes-to-bar and box jumps comes up, move through that quickly and efficiently. We are testing posterior chain strength and positional quality in this workout (much like last cycle where we made you run or bike first). The better your positioning, the longer you’ll go before something – likely your low back – starts to blow up!
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.
Strength Accessory Option
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 10 reps @ 3111
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side
B.
Complete as many rounds and reps as possible in 10 minutes:
10 Left Leg Box Step-Ups with Dumbbells
10 Right Leg Box Step-Ups with Dumbbells
10 Burpee Box Jump-Overs