Mobility + Prehab
Band Assisted Lat Stretch x 45 seconds
T-Spine Roll Out + Hold on Foam Roller x 90 seconds
followed by …
One-Two sets of:
Deadbugs Bottom Up KB Press x 5-7 reps (slow and controlled)
Furniture Slider Series:
Forward Reach in Plank x 10 reps
Lateral Reach in Plank x 10 reps
(switch sides)
Plank Walk x 15′
Warm-Up
Every 4 minutes, for 12 minutes (3 sets):
200 Meter Run or Row
Wall Facing Handstand Marching x 10-20 reps
Barbell Complex x 1
Barbell Complex (empty barbell)
1 Clean Grip Romanian Deadlifts
1 Clean Pulls
1 Hang Power Cleans + Push Press
1 Power Cleans + Push/Split Jerk
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Bar Muscle Up + Handstand Walk Drills
One set of:
10 Donkey Kicks
Air Chair Swing Drill x 3 reps (you can rest in between sets)
followed by …
Spend 3 minutes accumulating as many reps of handstand marching as possible (you may also use a box for assistance)
followed by …
Five sets of:
10/8 Calorie Assault or Echo Bike
10-25′ Handstand Walk OR Wall Walks x 2 reps
1-3 Bar Muscle-Ups OR 3-5 Chest-to-Bar Pull-Ups
B.
At the 0:00 mark…
Complete for time:
10 Clean and Jerks
Rest 60 seconds
8 Clean and Jerks
Rest 60 seconds
6 Clean and Jerks
Rest 60 seconds
4 Clean and Jerks
Rest 60 seconds
2 Clean and Jerks
TIME CAP = 12 MINUTES
Rest until the 15:00 mark, then…
35-49: 185/125 lbs or 75% of 1-RM
50-54: 155/105 lbs or 75% of 1-RM
55-59: 135/95 lbs or 75% of 1-RM
60+: 115/75 lbs or 75% of 1-RM
C.
35-54:
Six rounds for time of:
15 Russian Kettlebell Swings (24/16 kg)
12 Chest to Bar Pull Ups
55+:
Six rounds for time of:
15 Russian Kettlebell Swings (16/12 kg)
12 Chin-over-the-Bar Pull Ups
D.
Three sets of:
Bent Over Row x 8-10 reps @ 3011 tempo
immediately followed by…
Banded Lat Pull Downs x 15 reps SLOW
Rest as needed
Athlete Notes:
We’ve got a 2 part piece coming up today. We see it all the time at competitions where athletes will finish a lift and then go straight into a metcon, or vice versa. Today we’re going straight from some barbell cycling into a fast paced grippy metcon. On the clean and jerk portion we’re looking for the 10’s to be either touch and go or fast singles, as well as the 8’s, then the 6/4/2 reps should all be something that you could touch and go. The faster you move the more rest you get before the metcon.
For the metcon portion you’ll be challenged with grip. As the workout progresses your forearms should start to burn so keep the grip as relaxed as possible on the kb swings. Break up your pull-ups as needed but stay on the bar as long as you are in rhythm. If you get out of rhythm then just quickly come down, shake out your grip and jump right back on. Use your transitions to chalk up your hands!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Bike Option
Twelve sets of:
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds
After the 12th set, Rest 2 minutes, then…
Eight sets of:
30 Seconds @ 105-110% of 20 Minute Test
Rest 30 seconds