Mobility, Activation & Warm-Up
Spend 60-90 seconds in a Banded Front Rack Stretch (each side)
Followed by…
Two sets of:
60 Second Wall Sit
45 Seconds of Banded Good Mornings
30 Seconds of Air Squats
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
Followed by…
Three sets of:
Muscle Clean + Tall Clean x 3 reps
Rest 60-90 seconds between sets
A.
Take 15 minutes to build to today’s heavy…
Rest 10 seconds and then
Clean + Jerk
B.
Option A
2021 AGOQ Event 1
Five rounds for time:
15 Handstand Push-Ups
15 Dumbbell Shoulder-to-Overhead
15 Calorie Row
35-54: 50/35 lbs
55+: 35/20 lbs; performe handstand push-ups to a 2″ riser
Time cap: 20:00
Option B:
Twelve sets of:
60 second Echo/Assault Bike @ 68-74/60-66 RPM
Rest 30 seconds between sets
C.
Three sets of:
10 EZ or Straight Bar Skull Crushers
15 Weighted Side Bends (each side)
Rest as needed
D.
Three sets of:
Seated banded rows x 12-15 reps (focus on pulling the scaps back and down)
Rest as needed
15 second Dead Hang from Pull-Up Bar
Rest as needed
Optional Cooldown
10 minutes easy bike with damper at 1 and every 2 minutes get off and complete pec stretch of choice x 60 seconds
General Training Notes
Clean Complex
This is a big complex today! A great goal would be 80% of your 1-RM clean & jerk but let mechanics dictate your load today (that is why we don’t have a % breakdown for you). Start around 55-60% and build from there. You’ll do a hang clean & jerk and then drop the bar. Take 10 seconds to reset and complete the most beautiful, mechanically sound clean & jerk of your life. 🙂 Focus on a good set up and being patient during that pull from the floor to mid-patella; this dictates a lot for how ‘easy’ you’ll make the lift.
Quarterfinals Conditioning
Repeat workout today! This is a sneaky one on your shoulders! The volume adds up here so start with a big kip! I know that kip style is a bit slower but it will save your shoulders come rounds four and five. Many of you will benefit from breaking at round one into something like 8/7 or 9/6. Remember, this workout isn’t won in the first three rounds … this workout comes down to rounds four and five. If you feel like you are about to grind out a rep then come down – it isn’t worth it! Try for a psuedo push jerk for your dumbbell shoulder-to-overhead and keep those unbroken. Then smooth on the row. You don’t need to hammer it here but you also shouldn’t be on a row-stroll. Think about holding your 1k pace.
If you don’t have any desire to complete any of the AGOQ events then you may select Option B and do some low impact machine based cardio today.
Accessory Finishers
Don’t neglect your accessory work! Once you’ve brought your heart rate down and are feeling a little recovered you’ll go in some iso accessory lifts to help target your triceps, lats and obliques.