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)
Activation
Two sets of:
10 Cuban Press (light)
10 Deadbug Bottoms Up KB Press
Warm-Up
Two sets of:
Nasal Breathing Only BikeErg or Echo Bike x 2 minutes
5 Muscle Cleans
5 Front Squats
5 Presses
5 Hang Power Clean & Power Jerk
(please use an empty barbell)
A.
Five sets of:
Press in Split x 2 reps
Rest as needed
Followed by …
Every 2 minutes, for 16 minutes (8 sets):
Clean Lift-Off + Clean + Jerk
Start at 70% and build over the course of the 8 sets.
B.
Four sets of:
8-10 Double Dumbbell Bent Over Rows
Rest 60-90 seconds between sets
*Treat these similar to a power row.
C.
For time:
30 Push-Press
30/25 Calorie Echo/Assault Bike
30 Pull-Ups
30/25 Calorie Echo/Assault Bike
30 Push Press
35-54: 95/65 lbs
55+: 65/45 lbs
TIME CAP = 10 MINUTES
D.
Three rounds of:
20 Weighted Right Side Bends
20 Weighted Left Side Bends
45 to 60 Second Face Up GHD Hold
Optional Cool Down
10 Minutes Bike @ easy pace on 0-1 damper with focus on down regulating your breathing
General Training Notes:
Ensure your footwork is dialed in for your press in split. If you are unsure about your footwork then check out this article.
For your clean lift off focus on pulling the knees back and maintaining the same back angle from floor to mid-patella (don’t go past the patella during the lift off). This is to reinforce your first pull. Then finish with your clean and jerk. Build to a heavy for the day.
I LOVE this workout! You’ve got a nice back and forth between pushing and pulling with a monostructural piece to sandwich them. Try to be unbroken on the opening set of your push press. Then aim to hold 65+ RPM’s on the bike for men and 60+ RPM’s on the bike for women (60+: men 60+ and women 55+). This pace should still allow you to come off and go right into your pull-ups. You may want to chalk up first but then start chipping away. Stay on the bar if you are in a good rhythm, clipping out your pull-ups. Try to relax your grip at the top of the pull up and avoid shallow breathing here. When you get back on the bike your goal is to settle into the same RPM you opened with after the initial 3-4 calories. Then all out on your last set of push press. For most of you I’d imagine you’ll break so try to go 20/10 if possible; keeping the break short! And if you hit failure on your push press that is okay! You tested your redline here and that is good to do sometimes in training. Please report how you attacked this workout!