Mobility
400 Meter Run @ easy pace (try adding in some breathe holds every 100 meters)
Banded Hip Flexor Stretch x 60 seconds per side
Psoas Floss x 60 seconds per side
Activation
Two sets of:
60 Seconds Banded Lateral Walks (30 seconds each direction)
60 Seconds Banded Fire Hydrants (30 seconds per side)
100′ Farmers Carry (weight up to athlete)
5 Kang Squats with Medicine Ball
Warm up your Front Rack Position
A.
Every 3 minutes, for 12 minutes (4 sets of):
70-75% Front Squat x 5 reps with a 2 second hold in the bottom position
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean +Clean
Sets 1-2 @ 50%
Sets 3-4 @ 60%
Sets 5-6 @ 65%
Sets 7-8 @ 70%
Base this off of your current 1-RM Clean
C.
“AGOQ Bound”
Five rounds for time of:
5 Burpee Box Jump-Overs (30/24″)
1 Clean & Jerk
*Add 1 clean and jerk after each round.
35-49: 205/135 lbs
50-54: 185/115 lbs
55-59: 155/105 lbs; Step-Overs Okay
60+: 135/95 lbs; Step-Overs Okay
“Off-Season Bound”
Five rounds for time of:
5 Burpee Box Jump-Overs (24/20″)
1 Clean & Jerk
*Add 1 clean and jerk after each round.
35-49: 185/115 lbs
50-54: 155/105 lbs
55-59: 135/95 lbs; Step-Overs Okay
60+: 105/75 lbs; Step-Overs Okay
Time Cap: 10:00
Athlete Notes:
We are throwing in one of the Quarterfinal events into today’s training! This is a fast and furious workout – just be safe with the burpee box jump-overs. This is a higher box so be mindful of stepping down. Make sure you get yourself set for your clean and jerk because this weight is on the heavier side. Take it like it is a 1-rm attempt since you will be breathing heavy. Make the jerk count by bringing your feet together to finish your rep.
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.
Row
Twelve sets of:
250 Meter Row @ (2k PR pace – :04-:05/500m)
Rest 45 seconds between sets
*Example: your 2k pace was 1:45/500m.. the pace for todays workout will be a 1:40-1:41/500m