Mobility + Activation + Warm-Up Flow
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch
2 minutes of Dynamic Wrist Stretch and Mashing
“Warm-Up Flow”
Two sets of:
4 Minutes Backward Walk
10 Tibia Raises
10 Calf Raises
10 Barbell Front Squats
A.
Two sets of:
3-Position Clean @ 65% (focus on form)
Rest as needed
Three sets of:
Mid Thigh Clean Pull* + 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:
Mid Thigh Clean Pull + Hang Squat Clean + Jerk @ 78-83%
**The Mid Thigh Clean Pull and Hang Cleans are preferably done off blocks. Position the blocks so that the bar is right above your knees upon set up.
B.
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1: 15-18/10-12 Calorie Row
Station 2: 6-10 Ring Dips (55+: 6-10 Stationary Dips)
Station 3: 1 Round of Barbell Complex
Station 4: Rest
Barbell Complex: 8 Deadlifts, 6 Hang Power Cleans, 4 Shoulder to Overhead
35-49: 155/105 lbs
50-54: 135/95 lbs
55+: 125/85 lbs
C.
Three sets of:
Prone Plank Hold x 60 seconds (add weight if you’d like)
Rest 45 seconds
Banded Face Pulls x 15 reps
Rest 45 seconds
Athlete Notes:
Happy EMOM Wednesday! Yes, you read this correctly; your last station is a rest station! You’re welcome! So what does that mean? It means that you are going to push stations 1-3 knowing that you get a rest at station 4. You are given a range of calories/reps in station 1 and 2 so whatever you choose from the beginning, stick with it. For tips on kipping ring-dips, check out this article
Then you’re doing a DT-esque barbell complex at station 3. To save your grip and your heartrate, you may want to approach the complex as follows:
7 deadlifts
1 deadlift + 6 HPC + 4 S2O
or
7 deadlifts
1 deadlift + 5 HPC
1 HPC + 4 S2O
No matter what we want you going unbroken on the shoulder to overhead! Remember, you get a big rest after you finish your last S2O!
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
Complete:
5 Minute Warm Up Row or Bike Erg
Followed by…
Three rounds of:
5 Minute Bike Erg @ 5k Row or 10k Bike Erg PR
3 Minute Easy
2 Minute Walk
Followed by…
10 Minute Bike Erg @ 5k Row or 10k Bike Erg PR
Followed by…
5 Minute Easy Cool Down Walk