Mobility, Activation & Warm-Up
Accumulate 90-120 seconds in this assisted squat position. Focus on ankle mobility and movement of the joints.
Two sets of:
Banded Monster Walks x 30 seconds each direction
Banded Lateral Walks x 30 seconds each direction
Banded Squats x 30 seconds
Dumbbell Clean Warm-Up (5 reps of each)
Squeeze Dumbbell Romanian Deadlift
Single-Arm Dumbbell Hang Power Clean
Pause Push-Press
A.
Front Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 75%
Set 3 – 1 rep @ 80%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 87%
Set 6 – 1 rep @ 90%
Rest 1-2 minutes between sets
B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 2 reps @ 50%
and then …
Every 2 minutes, for 16 minutes, complete (8 sets):
(Mid-Thigh Clean x 2 reps + 1 Split Jerk)
(Please use blocks for the mid-thigh position)
*Sets 1-2 reps @ 65%
*Sets 3-4 reps @ 70%
*Sets 5-6 reps @ 75%
*Sets 7-8 reps @ 80%
C.
“Road to Nowhere”
Three rounds for time of:
15/12 Calorie Row
15 Dumbbell Thrusters
35-54: 50/35lbs
55+: 35/20 lbs
D.
Accumulate 100 Banded Good Mornings in as few sets as possible.
General Training Notes:
Kicking off your Monday with Front Squats! As the % get higher on your front squats, start to take the full 2 minutes of rest for a decent recovery. We are coming off of a high volume squatting program to a lower volume but higher intensity cycle so you’ll need to utilize that rest!
Then you’ll move into your clean complex. I would like as many of you as possible to work off blocks today. There are many benefits to working off blocks, one of them being it takes the thought out of your first pull. You get to JUST focus on your pull from mid-thigh and perfect that phase of your lift. Set the blocks up so that the barbell, when resting on the blocks, sits at your mid-thigh.
Then you’ve got a short and sweet conditioning piece like last Monday! You’ll want to keep a fast row pace but one that will allow you to quickly get off and transition right into your **unbroken** thrusters. That’s right – goal is to stay unbroken! Once you finish your thrusters take a deep breath as you transition back to the erg. Remember to quick release those straps on the erg so you can quickly get in and out of the rower! Lets make those legs grow!