Mobility + Prehab
Spend 5-10 minutes rolling out any hot spots
followed by …
One-Two sets of:
Furniture Slider Hamstring Curls x 10 reps (you can use a foam roller if you don’t have furniture sliders)
Weighted Frog Pumps x 10 reps
Face Down GHD Hold x 45 seconds
Warm-Up
Every 4 minutes, for 12 minutes (3 sets):
500/400 Meter Row
Barbell Complex
Barbell Complex (empty barbell)
3 Clean Grip Romanian Deadlifts
3 Clean Pulls
3 Hang Power Cleans
3 Hang Squat Cleans
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.
Start the clock and build to 85% of your 1-RM Power Clean
When the clock reaches 10:00, perform…
Every 20 seconds, for 5 minutes (15 reps) of:
Power Clean and Jerk @ 55-60% of 1-RM Clean and Jerk
Do not max out your jerk with the clean!
B.
Bar Muscle-Up Skill Work
Banded Bar Muscle-Up Stomps x 10 reps
followed by …
Target Reach Swing Drill (accumulate 5-10 reps of this)
followed by …
Three sets of:
Swinging Knees to Bar x 3-5 reps
Volume Accumulation:
Five rounds of:
200 Meter Run
3-5 Bar Muscle-Ups OR Chest-to-Bar Pull-Ups
This is not for time but for volume accumulation. Once completed, rest as needed before tackling the conditioning piece
C.
Complete as many rounds and reps possible in 10 minutes of:
50 Double Unders
6 Deadlifts
50 Foot Dumbbell Front Rack Walking Lunge
6 GHD Sit-Ups
35-49: 265/205 lbs; 50/35 lbs DB
50-54: 245/175 lbs; 50/35 lbs DB
55-59: 225/145 lbs; 35/20 lbs DB
60+: 205/125 lbs; 35/20 lbs DB
GHD Sit-Up Standard:
35-54 Men: 40″ from top of seat to floor
35-54 Women: 37″ from top of seat to floor
55+ Men: 37″ from top of seat to floor
55+ Women: 31″ from top of seat to floor
Athlete Notes:
We are starting our Open Prep Cycle so be prepared for more short, amprap style workouts to make an appearance. It is a 10 minute piece in todays conditioning with relatively heavy deadlifts. Please adjust the load if the deadlift is more than 75% of your 1-RM (be safe). This workout will require mental focus from you. My goal for you today is to hold back a bit in the first 3 minutes of this workout. A 10 minute amrap is long so I don’t want you blowing up out of the gates. Start off at about a 7/10 exertion rate so be calm, focused and smooth on your movements. Keep your transitions tight but no need to race to each new station. Starting off with a 7/10 effort will hopefully help you maintain a good pace throughout the 10 minutes.
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
A.
For max calories:
5 Minute Assault / Echo Bike
Rest 90 Seconds
4 Minute Assault / Echo Bike
Rest 75 Seconds
3 Minute Assault / Echo Bike
Rest 60 Seconds
2 Minute Assault / Echo Bike
Rest 45 Seconds
60 Second Assault / Echo Bike
Rest 60 Seconds
60 Second Assault / Echo Bike
*Set a pace during the initial 5 minute portion, and do not let yourself drop below that. Try to increase pace/intensity as the intervals get shorter.
B.
Three sets of:
Banded Glute Bridges x 40 seconds
immediately into …
Banded Glute Bridge Hold x 20 seconds
Rest 90 seconds
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