Mobility, Activation & Warm-Up
Thoracic Twists
x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Bird Dog x 10 reps per side
and then …
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
and finish with …
60 Seconds Russian Kettlebell Swings (light)
A.
Deadlift x 15 reps @ 45-50% of 1-RM
Rest 2 minutes
Deadlift x 12 reps @ 55-60%
Rest 90 seconds
Deadlift x 10 reps @ 65-70%”
B.
Take 5-10 minutes to build to your opening hang clean weight.
C.
Six sets for times of:
200 Meter Run
10 Toes to Bar
*Hang Squat Cleans
Rest 90 seconds between sets
35-49:
*Set 1 – 6 reps @ 135/95 lbs
*Set 2 – 5 reps @ 155/105 lbs
*Set 3 – 4 reps @ 185/125 lbs
*Set 4 – 3 reps @ 205/135 lbs
*Set 5 – 2 reps @ 225/155 lbs
*Set 6 – 1 rep @ 245/165 lbs
50-54:
*Set 1 – 6 reps @ 95/65 lbs
*Set 2 – 5 reps @ 115/85 lbs
*Set 2 – 4 reps @ 135/95 lbs
*Set 3 – 3 reps @ 155/105 lbs
*Set 4 – 2 reps @ 185/125 lbs
*Set 5 – 1 rep @ 205/135 lbs
55-59:
*Set 1 – 6 reps @ 75/55 lbs
*Set 2 – 5 reps @ 95/65 lbs
*Set 3 – 4 reps @ 115/85 lbs
*Set 4 – 3 reps @ 135/95 lbs
*Set 5 – 2 reps @ 155/105 lbs
*Set 6 – 1 reps @ 185/125 lbs
60+:
*Set 1 – 6 reps @ 75/55 lbs
*Set 2 – 5 reps @ 95/65 lbs
*Set 3 – 4 reps @ 115/85 lbs
*Set 4 – 3 reps @ 135/95 lbs
*Set 5 – 2 reps @ 155/105 lbs
*Set 6 – 1 reps @ 165/115 lbs
D.
For completion:
2 Minute Banded March
30 GHD Hip Extensions (unweighted)
Athlete Notes:
This is going to be a great test of how hard you’re willing to push. We want to see you hitting these runs fast, like 400-800 meter PR pace fast. Keep your toes-to-bar unbroken (or in as few sets as possible) and then go straight to your barbell. As the weight gets heavier you may have to take a few seconds to catch your breath but approach the bar with confidence and complete each hang squat clean like it is 90+%. Go for it, take a shot, and maybe you’ll surprise yourself. We’d rather you push the pace and maybe fail a rep than finish this workout wishing you would have picked up the bar sooner.
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.
Running Option
Run Interval Session
5 Minutes Jog
and then …
2 minutes @ 10K pace
60 seconds Walk/Jog
2 minutes @ 10k pace
60 seconds Walk/Jog
90 seconds @ 5k pace
90 seconds Walk/Jog
90 seconds @ 5k pace
90 seconds Walk/Jog
60 seconds @ mile pace
2 minutes Walk/Jog
60 seconds @ mile pace
2 minutes Walk/Jog
90 seconds @ 5k pace
90 seconds Walk/Jog
90 seconds @ 5k pace
90 seconds Walk/Jog
2 minutes @ 10k pace
60 seconds Walk/Jog
2 minutes @ 10k pace