6.29.2021
Warm-up
[3-16:00]
EQUIPMENT needed:
Red or green band (for paloff presses)
1 lighter KB for (clean & press and dead bugs)
Barbell
Set of starting weights for warm up
Box
2 Sets, For Quality
200m Run
8/8 Paloff Press w/overhead press
:20sec/:20sec Side Plank
:30sec KB Dead bug
8/8 SA KB Clean and Press
+
Barbell Prep:
3 Muscle Clean
3 Hang Power Clean w/ 1s pause at catch (coaches get them in good receiving positions with but back and down, some weight in heels, and chest/elbows up)
3 Push Press 2s pause at top
3 Push Jerks w/ 2 pause (2s each) one at dip and one at catch. Again use the static positions here to cue a good vertical dip/drive and a fast finish under the bar
+
Build to Opening weight in 2-3 sets
Weightlifting
[13-34:00]
Power Clean + Jerk (Every 2:00 x 9 Sets)
3 Power Clean +1 Split Jerk
2 Power Clean +1 Split Jerk
1 Power Clean +1 Split Jerk
We are looking for 3 "waves of loading" today, sets will look something like this:
*start at 72% of whatever is your limiting movement, increase each set in each wave, and try to start at 2-5% heavier on each wave. (so 3-2-1, 3-2-1, 3-2-1)
Hang Power Clean & Push Press (Every 2:00 x 9 Sets)
3 Power Clean +1 Split Jerk
2 Power Clean +1 Split Jerk
1 Power Clean +1 Split Jerk
We are looking for 3 "waves of loading" today, sets will look something like this:
*start at 72% of whatever is your limiting movement, increase each set in each wave, and try to start at 2-5% heavier on each wave. (so 3-2-1, 3-2-1, 3-2-1)
Primer
Transition to workout [34-38:00]
Metcon
[38-50:00]
Amadeus (AMRAP - Reps)
12:00 EMOM (4 Sets)
min 1: 12/10 Cal Bike
min 2: 8 Hang Power Clean and Push Jerk 95#/65#
min 3: Max Box Jump Overs 24/20''
Open/RX+:
min 1: 15/12 Cal Bike
min 2: 8 Hang Power Clean and Push Jerk 115#/75#
min 3: Max Box Jump Overs 24/20''
NOTES:
**CC: SUSTAIN/PACER
**Goal here is to stay consistent effort on the bike and clean and jerks, being able to hit them in about :40sec a piece, then :20sec transition. The kicker here is seeing how well you can pace your box jump overs and just staying steady throughout the workout at +/- 2 reps.
**Score is lowest round of BJO's
Amadeus Build (AMRAP - Reps)
12:00 EMOM (4 Sets)
Min 1: 10/8 Cal Bike
Min 2: 6 Hang PC and PJ 45#/35#
Min 3: Max Alternating Box Step-Ups
Cool Down/Stretch
[50-60:00]
1:00/1:00 Single Leg Forward Fold
2:00 Saddle Pose
1:00/1:00 Doorway Pec Stretch
2:00 Dead hang from pull-up bar
Metcon (Weight)
4 Sets, For Quality
6 Z-Press
12 Hex Press
18 Banded Triceps Press downs
R: 2:00 b/s
*loads, Heavy for Z-Press, moderate/light for hex press, and unbroken challenging tension on banded triceps press downs
Score is weight for z-press
Barbell / Extra Strength
Clean Pull (4 Sets x 2 Reps @ 105-110% of Clean 1RM)
Gymnastics
Handstand Walk (50ft HS Walk x 8 Sets; rest 60sec )
*score is slowest round
