Primary Training Session
Mobility
Band Distracted Hip Flexor Stretch x 60 seconds per side
Isometric Dead Bug x 60 seconds
Activation & Warm-Up
Three sets of:
Goblet Squat x 5 reps @ 3231
Lateral Box Step-Overs x 10 total reps (unweighted or light dumbbells)
and finish with …
Standing Kettlebell March x 60 seconds (slow and controlled)
A.
Front Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 75%
Set 3 – 1 rep @ 80%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80%
Set 6 – 1 rep @ 85%
Set 7 – 1 rep @ 90%
Set 8 – 1 rep @ 90+%
Rest 1-2 minutes between sets
B.
Every 90 seconds, for 6 minutes (4 sets):
Tall Clean + Tall Jerk x 1 @ 55-60%
and then …
Every 3 minutes, for 18 minutes, complete (6 sets):
Mid-Patella Clean & Jerk
(Please use blocks for the mid-patella position)
*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%
C.
“30’s Bring the Hurt-ies”
For time:
30 Dumbbell Squats
30/24 Calorie Echo or Assault Bike
30 Dumbbell Squats
30/24 Calorie Echo or Assault Bike
30 Dumbbell Squats
35-54: 50/35 lbs
55+: 35/20 lbs
D.
Two sets of:
50 Banded Good Mornings
Rest 60 seconds between sets
General Training Notes:
If you haven’t tested your 1-RM Front Squat in a while then today is the day for it! You may add another set if you would like to ensure you get up to 100+%. Then into the last week of block work for your cleans! You are setting up the blocks to the same height as last week, are increasing the % slightly and are just keeping it to a clean & jerk. Please focus on form so if the load feels like it is preventing you from keeping solid form, back off the weight a bit. Then you’ve got a leg pump headed your way! We’re looking for full gas on the pedal for this workout. Hit the first 30 squats unbroken, maintain a consistent pace on the bike, hang on to that second set of squats, throttle down on the second bike, then just grind like your life depended on it for those last 30 squats. What pace can you hold on the bike while still performing 90 total dumbbell squats in unbroken sets of 30? On those squats we want to see you pushing the pace but not at the sake of movement quality. This is the time of the year to really hone in on movement patterns so make sure all your squats are full depth and extension at the top even though you’re trying to go fast. That said, don’t waste time at the top, pop the hips and drop right away. The odds of you failing because of the weight are slim so just hang on for one more rep. Today is about GRIT. And know you don’t have to squat at all tomorrow!
**If you are experiencing knee pain then please reduce the reps to 20**