5.28.2021
Warm-up
UP [3-15:00]
Clean Warm-Up
2 Rounds
1:00 Cardio Choice
5 High Box Step Ups (you can start lower and go higher in second round)
5 High Box Step Ups
10 Barbell Upright Rows
10 Barbell Front Squats
+
Barbell PREP
5 RDL
5 Hang Muscle Clean
5 Hang Clean High Pulls
5 Hang Power Clean
5 Power Clean
Weightlifting
[15-30:00]
Power Clean + Hang Clean + Squat Clean (Build to a tough complex in15 mins)
** All 3 reps should be unbroken/TnG reps
** Hang Clean can be power or squat
segmented CL DL + hang power clean + front squat (1.1.1 x 6-8 sets; rest 1-2:00)
You can build if mechanics are SOLID
Specific Prep
[30-35:00]
10 Scap Pull Ups
5 Kip Swings
5 Kip with Leg Raises
5 Knees to elbows
5 Toes to bar
Metcon
[35-45:00]
Champ (Time)
For Time: [TIME CAP 10:00]
15 Toe to Bar
1 Squat Clean + 4 Front Squats (75% of Squat Clean 1RM)
15 Toe to Bar
2 Squat Cleans + 3 Front Squats
15 Toe to Bar
3 Squat Cleans + 2 Front Squats
15 Toe to Bar
4 Squat Cleans + 1 Front Squats
OPEN (RX+): Same as FITNESS
GOALS/STIMULUS:
• CC: SPRINT
• Time Domain: 7:00-10:00
• Weight is heavy today, but not so heavy you could fail reps. The best way to look at this workout is to use 75-80% of your heaviest lift in weightlifting section. (or 75% of 1RM squat clean)
• The squat cleans will most likely be all singles, but the last rep will need to include your Front squats for each round.
Champ (BUILD) (Time)
For Time: [10 Min TIME CAP]
4 rounds of
15 Abmat sit ups
5 Hang Power Cleans (95/65)
10 Front Squats (95/65)
Cool Down/Stretch
Mobility [50-60:00]
2min Elevated Pigeon Stretch (each side)
2min Weighted Standing Straddle
1min Couch Stretch (each side)
1min Weighted Ankle Stretch (each side)
Accessory Work
Metcon (Time)
3-4 Rounds for Quality
10/10 Single Leg Barbell Hip Thrust
:30sec Weighted Wall Sit
:15sec Supine Hold on GHD *weighted if possible
Metcon (Calories)
Assault Bike Sprints (extra credit)
Every 2:00 for 20:00
12/10 Cal Assault Bike
*if you choose to do this, try to really hit the next 6 weeks with this build. It will be huge for your capacity.
