Mobility, Activation & Warm-Up
45 seconds Banded Lat Stretch per side
45 seconds Banded Ankle Pulse per side
and then …
5 Minutes Nasal Breathing Only Assault/Echo Bike
and then …
Two sets of:
Groiners
x 30 seconds per side
Unweighted Glute Bridges x 30 seconds
Barbell Hang Muscle Clean + Front Squat x 30 seconds
A.
Every minute, on the minute for 4 minutes:
3 Hang Power Cleans
+ 3 Hang Cleans @ 40% of 1-RM Clean
Rest 60 seconds
Every minute, on the minute, for 4 minutes:
Hang Power Clean + Hang Cleans @ 60-70%
Followed by…
Every 2 minutes for 8 minutes (4 sets):
Hang Clean + *Low Hang Clean
@ 70-80%
Rest as needed
*Low hang clean you will go just below your knees.
B.
35-54:
Five sets of:
15 Calorie Ski or Row
5 Squat Cleans (155/115 lbs)
Rest 60 seconds
Followed by…
Three sets of:
12 Power Cleans (135/95 lbs)
9 Bar Facing Burpees
150-Foot Shuttle Run (30′ Increments)
Rest 60 seconds
55+:
Five sets of:
15 Calorie Ski or Row
5 Squat Cleans (135/95 lbs)
Rest 60 seconds
Followed by…
Three sets of:
12 Power Cleans (95/65 lbs)
9 Bar Facing Burpees
150-Foot Shuttle Run (30′ Increments)
Rest 60 seconds
C.
Three sets of:
Banded Monster Walk (Lateral) x 50-feet each direction
Rest 30 seconds
Wall Sit x 60 seconds
Rest 30 seconds
Prone Plank Hold x 60-90 seconds (add weight if you’d like)
Rest as needed
Athlete Notes:
Today’s workout is some power output sprintervals. The first five sets should be an all out sprint. We want you to hammer on the ski erg/rower and then see how well you can hold on to the barbell. The squat cleans should be a weight that you can hit all 5 unbroken (if you want to, not needed) but is still somewhat challenging. The rest should be just long enough to recover and hit it hard again. If you move fast enough you can make this a 1:1 work:rest segment. The second portion will take a little bit longer, but we want you still working on cycling the barbell. It’s not often that we end workouts with a shuttle run, so here’s your chance to really push those sprints. The gas pedal should be all go on this segment as well. Push on the 12 power cleans and work on big sets here with your barbell cycling.
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.
Rowing Endurance Option
Ten sets for times of:
20/15 Calorie Row
Rest half the amount of your working time