Mobility & Activation
Spend 2-3 minutes on Bryce’s Front Rack Mobility Drill
and then …
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Warm-Up
Two sets of:
2 Minutes Walk with Breathe Hold every 30 seconds for 10 paces
5 Single Arm Kettlebell Clean (right)
5 Single Arm Kettlebell Jerk (right)
5 Single Arm Kettlebell Clean (left)
5 Single Arm Kettlebell Jerk (left)
and finish with …
Empty Barbell Complex
5 Muscle Cleans
5 Front Squats (get lower and lower each rep)
5 Power Cleans
5 Power Jerks
3 Squat Clean + Jerk
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Power Clean + Clean + Jerk @ 55-65% of 1-RM Clean and Jerk
Followed by…
Five sets of:
Clean + Jerk @ 70-85% of 1-RM Clean and Jerk
Rest as needed
B.
35-54:
Complete for time:
100 Foot Single Arm Overhead Dumbbell Lunge
(50/35 lbs)
followed by…
25/20 Calorie Assault Bike
15 Chest to Bar Pull Ups
20 Burpee Box Jump Overs (24″/20″)
10 Bar Muscle Ups
20 Single Arm Devils Press (50/35lbs)
15 Chest to Bar Pull Ups
25/20 Calorie Assault Bike
55+:
Complete for time:
75 Foot Single Arm Overhead Dumbbell Lunge
(35/20 lbs)
followed by…
25/20 Calorie Assault Bike
15 Pull Ups
20 Burpee Box Jump/Step Overs (24″/20″)
10 Chest-to-Bar Pull-Ups
20 Single Arm Devils Press (35/20lbs)
15 Pull Ups
25/20 Calorie Assault Bike
C.
Three sets of:
15 Supinated Grip Band Pull Aparts
25 Reverse Snow Angels
Athlete Notes:
Today’s workout is going to be a fast one. We want you to put your head down and push! Your goal should be unbroken on the lunges, you’re welcome. For the front end bike we want you to be aggressive but don’t get to that redline. For both sets of pull-ups we want to see athletes stay in a good rhythm. If they feel labored at any point then drop down, jump back up quickly and continue to knock out your set. Be a little smart here knowing that you’ve got 10 bar muscle ups/C2B pull-ups and a second set of chest to bar’s to get through. When you get to the burpees we want to see consistency. Hit the ground, pop up, and jump over. We like the jump up step down strategy here as an opportunity to still move smooth while regulating your heart rate a bit. Everyone’s bar muscle-up/c2b pull-up attempts will be different based on your comfort level but if you are confident with bar muscle-ups/c2b pull-ups then look to knock these out in 2 sets.
After those you’ll move to the single arm devil’s press which is where we will see people really separate. Can you lean in to the discomfort and push through these, or will you give in when that empty tank light comes on? Stay mentally present during the devils presses. Moving back through the pull-ups and assault bike you’re going to push with what you’ve got left, especially on the bike. Note what your average opening RPM’s were compared to at the close of the workout.
Make a note about what you ate today and make sure you are getting enough energy from your food to fuel you for your session. We see athletes habitually under eat (especially carbohydrates) so note how your energy level felt throughout todays session.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Suitcase Deadlift Right Side x 10 reps
Suitcase Hold Right Side x 30 seconds
followed by…
Suitcase Deadlift Left Side x 10 reps
Suitcase Hold Left Side x 30 seconds
Rest as needed
B.
Three sets of:
Weighted Wall Sit x 45 seconds
immediately followed by..
30 Air Squats
Rest 60 seconds