Mobility
Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility
Foam Roll Lats x 60 seconds per side
Foam Roll IT Bands x 60 seconds per side
Activation
One-Two sets of:
Wall Sit x 60 seconds
Banded Lat Pull Down x 10 reps (light band)
Warm-Up
Two sets of:
200 Meter Run (nasal breathing)
3Inchworm Walk + Scap Push Up + Press Ups
3 Deep Squat Progressions
50-Foot Suitcase Carry (right)
50-Foot Suitcase Carry (left)
A.
Every minute, on the minute, for 10 minutes:
Clean Pull + Power Clean + Jerk x 1 @ 75%
B.
Every 2 minutes, for 8 minutes (4 sets of):
Barbell Power Row x 5 reps @ 80+% of 1RM Clean
C.
All Age Divisions
For time:
400 Meter Run
25 Toes to Bar
15 Burpee Pull-Ups
25 Toes to Bar
400 Meter Run
TIME CAP = 12 MINUTES
Toes-to-Bar Substitutions:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises
Burpee Pull-Up Substitutions:
15 Burpees + 15 Jumping Pull-Ups
Retest from October 14, 2023
D.
Four rounds of:
45 Second Side Plank (right)
45 Second Side Plank (left)
Optional Cool Down
10 Minutes Bike @ easy pace on 0-1 damper
General Training Notes:
You made it to Saturday, wahoo! You get to lift fairly quickly on your olympic lifting piece today. You’ll warm up to 75% and then complete the complex at 75% for 10 minutes. We are reinforcing good pulling mechanics by having you start with a clean pull, then your power clean and jerk. After you do your power rows you get to retest a workout! This is from October 14th so please reference back to that date to see what your time was and your game plan. Per our notes for that workout: your 400 meter run should be your 90% effort, then complete your toes to bar in as few sets as possible. Your burpee pull-ups are where you’ll have a measured pace so just keep hitting the ground, jumping up for your pull-up and keep moving. Your next set of toes to bar will be broken up a bit more but try to stay aggressive with your sets, having very short rest. Then empty the tank on your final run! This is a short and sweet workout – enjoy!