Mobility
Accumulate 90-120 seconds in this assisted squat position. Focus on ankle mobility and movement of the joints.
Activation
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.
Every 2 minutes, for 12 minutes (6 sets):
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 @ 90%
*Set 6 – 1 rep @ 90+%
B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean x 2 reps + Tall Jerk x 1 @ 55%
and then …
Every 3 minutes, for 18 minutes, complete (6 sets):
Mid-Patella Clean x 2 reps + Split Jerk
(Please use blocks for the mid-patella position)
*Sets 1-2 reps @ 73%
*Sets 3-4 reps @ 78%
*Sets 5-6 rep @ 82%
C.
“Dead Legs”
For time:
25/20 Calorie Echo Bike
20 Dumbbell Squats
50 Foot Dumbbell Farmers Carry Walking Lunge
20 Dumbbell Thrusters
50 Foot Dumbbell Farmers Carry Walking Lunge
20 Dumbbell Squats
25/20 Calorie Echo Bike
35-54: 50/35 lbs
55+: 35/20 lbs
D.
Three sets of:
25 Banded Good Mornings
10 Weighted GHD Hip Extensions
Rest 1-2 minutes between sets
General Training Notes:
I am loving seeing everyone’s strong Front Squats! People’s legs are fresh Monday morning and hitting the high % seems to be working well for most of you! Then more work with your cleans today. For the tall cleans, make sure you aren’t dipping at all! I find it helps to set up in an extended position (up on your toes, ankles hips and knees extended). That way you can just quickly pull under the barbell and keep your sole focus on speed. You’ll set up the blocks a little lower so that the barbell sits right at the middle of your knee. This will probably feel more comfortable for many of you because it will allow for a longer pull and you can focus on using your legs to PUSH thru the floor as you pull the bar to your hips.
Then a fun, leg heavy workout to kick off the week! Push the bike then see how long you can hang on to those dumbbells. We are working on finding our limits in this cycle so how quickly can you hit the bike while still being able to go unbroken or close to unbroken on the first set of dumbbell squats. After those you’ll move into a 50 foot lunge so if you’re going to break, do so with only a couple squats left so that you can go right into the lunge after your last squat. Once you get the 50 feet try to knock out a couple thrusters if you can. We fully expect people to have to break here so try to knock out a good chunk on that first set so that you get a little mental victory before finishing out the rest. Ideally you hit 10 reps, set them down for a second, shake the arms out, then pick them up and finish the remaining reps and go straight into the lunges. But, just like the first squats into lunges we want you to be smart here and time it to where you finish your last thruster and go into the lunges. So, if that means you drop with a couple left so that you can hit the lunges unbroken, then go for it. After that lunge you’ve got another 25 squats and a bike interval to finish it out and this is all grit – hold onto the dumbbells as long as possible. Push the limits today! Ideally this workout takes less than 10 minutes to complete.