Mobility, Activation & Warm-Up
Two sets of:
Tricep Stretch x 30 seconds per arm
30 seconds Foam Roll Lats (right)
30 seconds Foam Roll Lats (left)
60 seconds T-Spine Hold on Foam Roller
and then …
Two sets of:
Plank with Forward Reach x 10 reps per arm
Plank with Lateral Reach x 10 reps per arm
Prone Plank Hold x 30 seconds
Ring-Rows x 10 reps (slow and controlled)
A.
Three sets of:
15 Dumbbell Bench Press
Immediately followed by…
15 Tempo Ring Rows @ 1111
Immediately followed by…
30 Seated Banded Horizontal Rows
Rest as needed
B.
Complete as many reps possible in 6 minutes of:
400 Meter Run
20 Burpee Box Jump Overs (24/20″)
10 Single Dumbbell Step Ups
20 Alternating Dumbbell Snatches
10 Toes to Rings
20 Single Arm Dumbbell Thrusters (10 each arm)
Rest 2 minutes, when the clock reaches 8:00, complete…
Complete as many reps possible in 8 minutes of:
400 Meter Run
20 Burpee Box Jump Overs
10 Single Dumbbell Step Ups
20 Alternating Dumbbell Snatches
10 Toes to Rings
20 Single Arm Dumbbell Thrusters (10 each arm)
Rest 2 minutes, when the clock reaches 18:00, complete…
For time:
400 Meter Run
20 Burpee Box Jump Overs
10 Single Dumbbell Step Ups
20 Alternating Dumbbell Snatches
10 Toes to Rings
20 Single Arm Dumbbell Thrusters (10 each arm)
35-54: 50/35 lbs
55+:
35/20 lbs; Box Step-Overs allowed
C.
Three sets of:
Hollow Hold x 30 Seconds
Alternating V-Ups x 12 each side
Tuck Hold x 60 seconds
Rest as needed
Athlete Notes:
AMRAP’s into a for time are one of our favorite ways to accumulate good volume. We’ve hit workouts like this plenty of times so if you’ve been following for awhile hopefully you know how to pace a workout like this. Most of you will be on either the step ups or dumbbell snatches during the 6 minute segment. You’ll get a short rest then your goal is to replicate that effort for the 8 minute section, taking it even further into the workout. During the 8 minute section, don’t be surprised if some of you make it back to the 400 meter run, and then a great goal is to duplicate that time in the “for time” segment. All of these movements and weights are low enough volume and light enough that you shouldn’t have to think about them. Fast transitions and stay checked in on each movement.
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.
Running Option
Run Interval Session
5 Minutes Jog (warm-up)
and then …
Speed Intervals
Eight sets of:
2 Minute Run @ 5k pace
60 Second Jog/Walk @ recovery pace
Semi-Finals
50+
A.
Clean Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps
Use an Empty Barbell
Followed by. . .
Build to 80-85% of 1-RM Clean & Jerk
B.
Every 2 minutes, for 8 minutes (4 sets):
25 Wall-Ball Shots
All Age Divisions
20/14 lbs to 11/10′ target
C.
In 5 minutes build to a 1-RM Clean and Jerk
Our suggestion for your attempts:
00-30 seconds: Attempt 1
2:30-3:00: Attempt 2
4:30-4:45: Attempt 3