Primary Training Session
Get Moving || Warm-Up
Complete as a warm up:
20/15 Calorie Easy Bike
20 Air Squats
20 Reverse Lunges (No weight)
followed by…
20/15 Calorie Easy Bike
20 Barbell Back Squats
20 Reverse Lunges (No weight)
followed by…
20/15 Calorie Easy Bike
10 Cossack Squat (5 Each leg)
10 Barbell Front Squats
15 Calorie Easy Assault Bike
A.
Take 20 minutes to build to today’s 1-RM Paused Clean from Mid-knee
(pause for 3 seconds with the barbell at mid-patella, then clean)
B.
Every minute, on the minute, for 6 minutes:
5 Hang Power Cleans @50% of 1-RM Hang Clean
C.
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 20-22/15-17 Calorie Row
Station 2: 5 Hang Squat Snatches (115/80lbs) + 5 Overhead Squats (115/80lbs) + 5 Bar Facing Burpees
Station 3: 12 Toes to Bar
At the 15:00 mark…
Complete for time:
50/35 Calorie Row
25 Hang Squat Snatches (115/80lbs)
25 Overhead Squats (115/80lbs)
25 Toes to Bar
50/35 Calorie Row
Athlete Notes:
Another Saturday means another EMOM. Stay ahead of the clock and make sure you get started right when that minute transitions over. This is a lot of pulling so prepare for your grip to get very fatigued. Grip stamina is often tested in different phases of the season so this workout is going to test just that. Rip it on the rower, hang on to the barbell, speed on the burpees, then try to hit the toes to bar unbroken each round. When you get to the for time portion your grip will already be smoked but we want you to try and hang on as best you can. The hang snatches are going to challenge you to hold onto the bar for some bigger sets. Hit the first row at an aggressive pace but then throttle back just a bit so that you can go right into the hang snatches. For those we’re looking to hopefully finish them out in no more than 4 sets. Take your last break right before starting the overhead squats, just like we would in a DT style workout. Hit the last hang snatch and then drop right into your overhead squats. The goal is 1-3 sets to get those done then same for the toes to bar. When you get back to that row t’s full send to finish the workout and into a rest day.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Warmup done
A. Up to 105
B. 70Kg
:11/:10/:10/:09/:09/:09
C. Rx – 8:52
Rows – 2:08/2:03
Snatches – 10/5/5/5 TNG
OHS – 15/10
T2B – UB
22 cals on first station of EMOM. Second station of EMOM was no joke! I ran over on rnds 2 and 4; I just couldn’t go fast enough. Fortunately the T2B on third station only took :12; I was able to catch up. This was a huge mental check. Glad it’s done.
A. Did this as power cleans – built to 295
B. 165 across
C. Changed this didn’t want to go overhead or squat today ..
EMOM 12 (3 sets)
1: 60 double unders
2: 20 GHDSU
3: 15 cal echo bike
4: 10 box facing BBJO (24)
@12:00
For time:
120 double unders
25 GHDSU
25 Box facing BBJO
25 GHDSU
50 cal echo bike
8:57
Enjoy your weekend!