Activation & Warm-Up
2 Minutes Bike @ easy pace
Front Rack Stretch
and then …
30 seconds Banded Lateral Walk (right)
30 seconds Banded Lateral Walk (left)
30 secondsBanded Forward Walk
30 seconds Banded Backward Walk
and finish with …
MedBall Squat Warm-Up
T-Spine Opener x 60 seconds
Frog Rocks x 60 seconds
Reverse Lunge with Medball Bear Hug x 10 (5 per side)
Cossack Squat with Medball Front Rack x 10 (5 per side)
Tempo Front Squat with Medball Front Rack x 5 @ 32X1 tempo
A.
Five sets of:
67-70% Tempo Front Squats x 4 reps @ 2211 + 1 Front Squat
Rest 2 minutes between sets
B.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats @ 53-58% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats @ 63-68% of 1-RM Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat @ 73-78% of 1-RM Snatch
C.
One round of:
500 Meter Row
30 Burpees over erg
500 Meter Row
20 Burpees over erg
500 Meter Row
10 Burpees over erg
500 Meter Row
*Every 5 minutes, including 0:00, perform:
15 Wall Ball Shots
35-54: 20/14 lbs to 10/9′ target
55+: 14/10 lbs to 9′ target
**Please compare time to March 15, 2023
D.
Three rounds of:
15 Right Plank Pulls with 1s Pause in Contraction
15 Left Plank Pulls with 1s Pause in Contraction
30 Bicycle Crunches
General Training Notes
I am sure you’ve noticed a pattern with your front squat progressions! Same reps and tempo as last week but the % has increased. You’ll follow this up with a clean complex. I’ve noticed a lot of people struggling to keep their back angle the same during the pull from the floor to mid-knee to make that a focus today during your clean pulls. Your back angle will only change after the barbell passes the knees.
Then a longer conditioning piece that you guys did back in March. The goal is to get those lungs opened and to stay consistently moving. If your rower is high off the ground then just do regular burpees.