Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Floor Slides x 10 reps (slow and controlled)
Wrist Stretch of Choice x 60 seconds
Activation
5 Minute Banded March*
*Every minute, on the minute, including 0:00, perform 10 Good Mornings.
Warm-Up
Three rounds of:
100 Foot Sandbag or Medball Bearhug Carry
10 Sandbag or Medball Bearhug Squats
A.
Two sets of:
3-Position Clean @ 60-65% (focus on form)
Rest as needed
Three sets of:
Hang Power Clean + Hang Squat Clean + Jerk @ 70-75% of 1-RM Clean and Jerk
Rest 90 seconds
Every 2 minutes, for 10 minutes (5 sets) of:
Hang Squat Clean + Jerk @ 75-80%
**The Hang Cleans are preferably done off blocks. Position the blocks so that the bar is right above your knees upon set up.
B.
35-54:
Every minute, on the minute, for 24 minutes (8 sets) of:
Station 1: 15-18/10-12 Calorie Bike or Row
Station 2: 4 Burpee Box Jump Overs (24/20″) + 8 Pull Ups
Station 3: 6 Thrusters (105/75 lbs)
55+:
Every minute, on the minute, for 24 minutes (8 sets) of:
Station 1: 12-15/8-10 Calorie Bike or Row
Station 2: 4 Burpee Box Jump Overs (24/20″) + 6 Pull Ups
Station 3: 6 Thrusters (75/55 lbs)
**Scaling options in notes**
C.
Three sets of:
Ab-Wheel Roll-Out x 12-15 reps (controlled)
Rest 45 seconds
Prone Bat Wings x 5 reps with a 5 second hold
Rest 45 seconds
Athlete Notes:
EMOM Wednesday is back and you’ve got 3 more minutes of work! Challenge yourself to be disciplined and start your work at the top of every minute. You know what the bike or row feels like since you did that last week; now you’ve got new movements to work through. Steady and calm on your BBJO and transition quickly to your pull-ups. These should be unbroken. Please reduce the reps if you will be breaking more then once on your set of pull-ups. If you need some chalk then quickly get chalk right after your BBJO but have it resting on a j-peg so you don’t need to bend over to grab it. Once you complete your final pull-up immediately focus on your breathing and try to get your breathe calm. Position yourself so you are standing close to your bar, with shins touching it, so upon the top of the minute your hands are on the bar for your thrusters. Keep these thrusters unbroken and remember to BREATHE during them. You do not want to go hypoxic during your thrusters so cue yourself ‘powerful, full breaths’ during your thrusters. Easy peezy … and just repeat that 8 times. 🙂
Scaling Options for Pull-Ups (Choose one of the following):
3 Strict Pull-Ups
Band Assisted Pull-Ups
Jumping Pull-Ups
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Bike Erg/Row Option
Every 20 minutes, for 40 minutes (2 sets) of:
3500 Meter Row or 7000 Meter Bike Erg @ 90% of 5k/10k PR
Walk the remainder of the interval
If doing Legends, complete Workout 5 instead of the programmed conditioning …
35-54:
As many rounds and reps as possible in 15 minutes:
100′ Shuttle Sprint (4 x 25′)
5 Power Clean and Jerks (155/105 lbs)
100′ Shuttle Sprint (4 x 25′)
5 Bar Muscle-Ups
55-59:
As many rounds and reps as possible in 15 minutes:
100′ Shuttle Sprint (4 x 25′)
5 Power Clean and Jerks (115/80 lbs)
100′ Shuttle Sprint (4 x 25′)
5/3 Bar Muscle-Ups
60+:
As many rounds and reps as possible in 15 minutes:
100′ Shuttle Sprint (4 x 25′)
5 Power Clean and Jerks (95/55 lbs)
100′ Shuttle Sprint (4 x 25′)
7 Chest-to-Bar Pull-Ups