5.10.2021
Warm-up
[3-10:00]
3 Rounds
200m Run -or- 10/8 cal bike if raining
10/10 SL Crossbody RDLs
15 Hollow Rocks
10/10 Single Leg Glute Bridge
Specific Prep
[13-20:00]
Clean Specific Barbell Warm-Up
** Increase loading from empty barbell, up on each round
** Get to workout weight by round 3
Round 1:
10 RDLs
10 Muscle Cleans
10 Front Squats
Round 2:
8 Deadlifts
8 Hang Power Cleans
8 Front Squats
Round 3:
6 Clean Pulls
3 Hang Squat Cleans
3 Squat Cleans
Metcon
A [20-30:00]
B [30-40:00]
The Clove Club (Time)
For Time: (7:00 FIRM Time Cap)
30 Squat Cleans (155/105)
OPEN (RX+): Squat Cleans (185/125)
Rest for time remaining of 10:00
GOALS/STIMULUS:
• CC: GRIND
• Goal time for Squat Cleans: 4:00-6:00
• Weight on barbell should be on the heavier side for a metcon
• Small sets or singles is the way to go for this first part
• Choose a weight you have confidence in but that will challenge you to complete 30 reps in the 4-6 min target
The Clove Club (BUILD) (Time)
For Time: (7:00 FIRM Time Cap)
30 Power Clean + Front Squat (95/65)
Rest for time remaining of 10:00
Deadlift (EMOM 10:00 x 3 reps)
Use 60-70% of DL 1RM for all rounds
Cool Down/Stretch
[45-60:00]
2min Standing Single Leg Forward Fold /side (use box for leg to be on top of).
3min Elevated Pigeon stretch/side
2min Seated Straddle
30sec Rig Calf Stretch/side
MURPH Prep
MURPH Prep #13 (Time)
Pull-Push-Squat Accumulation (4)
10 sets:
In 90 seconds complete one round of Pull ups + Push Ups + Air Squats
Rep scheme :
Pull Ups: 5-5-5-5-4 / Rest / 5-5-5-5-4
Push Ups: 10-10-10-10-8 / Rest / 10-10-10-10-8
Squats: 15-15-15-15-12 / Rest / 15-15-15-15-12
**Alternate for those going for Murph unpartitioned**:
50 pull ups
100 push ups
150 air squats
*Use this session to start playing with how you will break up reps and how long you need to rest between sets.
NOTES:
You will complete 10 total intervals; each is 90s to complete the set of work
So each round will look like this:
[0:00-1:30] 5 pull ups + 10 Push Ups + 15 Air Squats
[1:30-3:00] 5 pull ups + 10 Push Ups + 15 Air Squats
[3:00-4:30] 5 pull ups + 10 Push Ups + 15 Air Squats
[4:30-6:00] 5 pull ups + 10 Push Ups + 15 Air Squats
[6:00-7:30] 4 pull ups + 8 Push Ups + 12 Air Squats
[7:30-9:00] REST (optional)
[9:00-10:30] 5 pull ups + 10 Push Ups + 15 Air Squats
[10:30-12:00] 5 pull ups + 10 Push Ups + 15 Air Squats
[12:00-13:30] 5 pull ups + 10 Push Ups + 15 Air Squats
[13:30-15:00] 5 pull ups + 10 Push Ups + 15 Air Squats
[15:00-16:30] 4 pull ups + 8 Push Ups + 12 Air Squats
Accessory Work
Metcon (3 Rounds for reps)
4 Rounds
10/10 Single Leg Barbell Hip Thrust
30sec Dual KB Front Rack Wall Sit 53/35#
10/10 Single Leg Medball Curls
Score is weight used for eeach exercise. Example: Round 1 "weight" is weight used for SL barbell Hip Thrust
Conditioning EXTRA
Metcon (Time)
Gymnastics Conditioning
For Time
4 Ring Muscle-Ups
12 Toe to Bar
Rest 1:00
6 Ring Muscle-Ups
16 Toe to Bar
Rest 1:30
8 Ring Muscle-Ups
20 Toe to Bar
Rest 2:00
6 Ring Muscle-Ups
16 Toe to Bar
Rest 1:30
4 Ring Muscle-Ups
12 Toe to Bar
MODIFY by cutting each working set by 20%
