Mobility
One-Two sets:
Band Assisted Lat Stretch x 45 seconds per side
Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while doing this)
Warm-Up
Two-Three sets of:
Nasal Breathing Only BikeErg or Echo Bike x 60 seconds
20 Seconds Dead Hang on Pull-Up Bar
Over/Under Bar Drill (5 each direction, 10 total)
Hip & Shoulder Prehab
One-Two Sets of:
20 Banded Abductors
15-20 Second Adductor Squeeze
Bicep Openers x 10 reps
Floor or Wall Slides x 5 reps (slow and controlled)
A.
Technique Primer
Three sets of:
Jump to Split Drill x 3-5 reps
followed by …
Every 2 minutes, for 14 minutes (7 sets of):
Clean + Jerk Dip + Jerk
Sets 1-2: 3 reps @ 65-70%
Sets 3-4: 2 reps @ 70-75%
Set 5-7: 1 rep @ 75+%
*Do not touch and go.
B.
35-49:
Complete for time:
20 Chest-to-Bar Pull-Ups
10 Squat Cleans (135/95 lbs)
16 Chest-to-Bar Pull-Ups
8 Squat Cleans (155/105 lbs)
12 Chest-to-Bar Pull-Ups
6 Squat Cleans (185/125 lbs)
8 Chest-to-Bar Pull-Ups
4 Squat Cleans (215/145 lbs)
4 Chest-to-Bar Pull-Ups
2 Squat Cleans (245/165 lbs)
50-54:
Complete for time:
16 Chest-to-Bar Pull-Ups
8 Squat Cleans (105/75 lbs)
12 Chest-to-Bar Pull-Ups
6 Squat Cleans (135/95 lbs)
8 Chest-to-Bar Pull-Ups
4 Squat Cleans (155/105 lbs)
4 Chest-to-Bar Pull-Ups
2 Squat Cleans (185/125 lbs)
2 Chest-to-Bar Pull-Ups
1 Squat Cleans (215/145 lbs)
55-59:
Complete for time:
10 Chest-to-Bar Pull-Ups
10 Squat Cleans (95/65 lbs)
8 Chest-to-Bar Pull-Ups
8 Squat Cleans (105/75 lbs)
6 Chest-to-Bar Pull-Ups
6 Squat Cleans (135/95 lbs)
4 Chest-to-Bar Pull-Ups
4 Squat Cleans (155/105 lbs)
2 Chest-to-Bar Pull-Ups
2 Squat Cleans (185/125 lbs)
60+:
Complete for time:
10 Chest-to-Bar Pull-Ups
10 Squat Cleans (75/55 lbs)
8 Chest-to-Bar Pull-Ups
8 Squat Cleans (95/65 lbs)
6 Chest-to-Bar Pull-Ups
6 Squat Cleans (105/75 lbs)
4 Chest-to-Bar Pull-Ups
4 Squat Cleans (135/95 lbs)
2 Chest-to-Bar Pull-Ups
2 Squat Cleans (155/105 lbs)
If these weights are above your 90% of your 1-RM then substitute the weight for the percentages below:
10 Squat Cleans @ 50%
8 Squat Cleans @ 55-60%
6 Squat Cleans @ 65-70%
4 Squat Cleans @ 75-80%
2 Squat Cleans @ 80-85%
Scaling Options for Pull-Ups (Choose one of the following):
Jumping Chest-to-Bar / Regular Pull-Ups
Banded Chest-to-Bar / Regular Pull-Ups
Ring Rows (keep them strict)
C.
Three sets of:
8-10 Right Assisted Single Leg Squat @ 3111
8-10 Right Assisted Single Leg Squat @ 3111
20 Tuck-Ups
Rest 90 seconds between sets
Athlete Notes:
It is a pull heavy type of conditioning workout! Don’t be surprised if you jump up to the pull-up bar midway through and your lats feel fatigued! That is okay and we are going to mitigate that fatigue as best as possible! Age groups will be performing anywhere from 30-60 reps of pull-ups along with heavy squat cleans so let’s make sure to take care of your hands (see here for ideas) and break the reps up in a smart way. The workout is not won on the first set of pull-ups and squat cleans.
Our suggestion on approaching this workout is to strategically break up your pull-ups to help manage lat fatigue. That could mean going 12/8 or 10/5/5 for the first set of pull-ups. The squat cleans are heavy so most of you will be doing FAST singles on these (maybe some of you will open up with a few sets in the first round but weigh the pros/cons of spiking up your heart rate versus fast singles). They may not feel fast but we want you getting those shins on the barbell immediately and envisioning yourself moving fast with every rep.
Keep some chalk nearby on in an elevated spot (on a box or on a j-peg) so you can quickly chalk up and not waste energy bending over. Heck, you may even benefit from some wrist wraps if you live in a place with high humidity or are prone to lots of sweating.
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.
Sled Drag Option
Two sets of:
800 Meter Sled Drag @ 35-40% of your Lean Body Mass.
Rest 3 minutes between sets