Activation & Warm-Up
500 Meter Row (easy)
Front Rack Stretch
and then …
Complete on one side then follow with the other side:
Banded Fire Hydrants x 10 reps + 10 second Iso Hold
Banded Clam Shells x 10 reps + 10 second Iso Hold
Bird Dog Y’s to W’s x 5 reps per side
and finish with …
30 Seconds Single-Unders
10 Empty Barbell Front Squats
30 Seconds Cross-Over Practice
5 Hang Power Cleans
30 Seconds Double-Under Practice
5 Hang Squat Cleans + Jerk
A.
Five sets of:
70-73% Tempo Front Squats x 3 reps @ 2211 + 2 Front Squat
Rest 2 minutes between sets
B.
Every 2 minutes, for 6 minutes (3 sets) of:
1 Clean Lift-Off to Knees + Clean + Jerk @ 70-75%
Followed by…
Every 2 minutes, for 16 minutes (8 sets) of:
Clean + Jerk @ 75+%
C.
Complete as many rounds and reps possible in 14 minutes of:
15/10 Calorie Row
5 Clean and Jerks
15 Pull-Ups
30 Double-Unders
35-44: 185/125 lbs
45-54: 155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
Chin-over-the-Bar Pull-Up Modifications (choose one of the following):
Jumping Chin-over-the-Bar Pull-Ups
Band Assisted
Double-Under Modifications (choose one of the following):
Reduce the reps by half
Single-Unders x Double the amount
D.
Two sets of:
50 Anchored Sit-Ups
60 seconds Rest
General Training Notes
Sneaky sneaky … we’ve kept the rep scheme the same on your front squats but are slowly increasing the % each week. Only 3 reps with a 2 second pause and then 2 reps at normal speed so use that bounce out of the bottom! Then onto your clean and jerk progressions! It sounds like many of you are enjoying the big complexes on Fridays so we are happy to hear that! Today you’ll start with a clean lift off but then build to a heavy clean and jerk. You’ve had a few weeks working on your positioning so today you get to build to what your ‘heavy’ is. That may mean a new 1-RM or it could just be what is heavy for this Friday. Try to turn off your mind when building heavy and just use one cue to reiterate to yourself as you approach the barbell. And check out this pro tip to transition from your clean to jerk.
Then a 14 minute amrap today! A little shorter conditioning today but that is because tomorrow we have some long intervals planned for you. This time domain is a challenge for many; learning to ‘grind’ at a higher output then grinding for 30 minutes at a slower pace. Here is how we’d recommend grinding through this workout:
Row – This should be completed at a 7/10 pace. Its relatively short so sprinting this will just make you tired for the remaining movements.
Clean & Jerks – These are heavy enough that we’d recommend doing quick singles here. Stay in a rhythm of lift, drop, shins to the bar, and lift.
Pull-Ups – Try to keep these in 2 sets or unbroken. This will change as you get tired but stay on the bar for as long as you are in rhythm. Try to be relaxed during your pull-ups and keep your breathe relaxed. Just like you don’t want to hold your breathe when barbell cycling, you don’t want to hold your breathe during gymnastics movements like pull-ups.
Double-Unders – Speaking of breathe, keep it calm during your double-unders. Your breathe is your metronome so keep it calm and your body will be calm. Staying relaxed on your double-unders is key to keeping them unbroken. If you break don’t fret, just calmly get reset and go. Make sure to lay your rope out nicely when you are done so it will be easy to pick up on your next round.
Please record your approach to this workout today!