10.25.2022
Warm-up
[3-10:00]
6:00, Alternating Movements
30s jump rope
30s lateral shuttle (back & forth in square)
30s Knuckle Drags
+
5/5 Hip Cars
5/5 Shoulder Cars
5/5 T-Spine Cars
Specific Prep
10-15:00]
5 reps each w/ Empty bar or PVC pipe (reference video for what these are)
Cleans
Rack Delivery
No Dip Muscle Clean (from high hang position)
Front Squat
Tall Cleans (full squat)
Press & Clean (press from the bottom of a FS position)
Clean Grip OH Squats
+
Jerks:
behind the kneck elbow rotation
strict press (from front
BTN press
Dip Squats
Push Press
Push Jerks (alt. front rack/back rack)
BTN Split Jerk
Tall Jerk
Weightlifting
[15-25:00]
Power Clean & Jerk (1.1.1.1.1 x 5 sets; rest 1-2:00)
*Moderate weight, quick reset between singles
*Keep all sets at same weight
Power Clean & Jerk (5 TnG x 6-8 sets; rest 60-90s)
*All sets at same weight
* Weight should be on light/moderate side * Focus on breathing and efficiency of cycling the barbell
*Keep all sets at same weight
Hang Power Clean & Push Press (3-5 reps x 3-5 sets; rest 1-2:00 )
Build each set as form allows
Specific Prep
[25-35:00]
2-3 inchworm (arms only up/down)+ Push up
15-20 HS hold facing wall
1-2 wall walks practicing hand placement and keeping strong hollow body position w/ tight core
+
5 empty bar Thrusters
+
Build to workout in 1-2 sets of 5-10 reps
Metcon
[35-50:00]
Hocus Pocus (AMRAP - Rounds and Reps)
AMRAP 15:00 For QUALITY
400m Run
2 Wall Walks
10 Thrusters (75/55#)
OPEN(RX+): 3 Wall Walks & Thruster (95/65)CC: SUSTAIN
GOAL: 4-5+ rounds
* Still pacing this AMRAP to keep splits even, with today's PRIORITY of movement QUALITY
* Thruster weight should be on light side for you allowing you to go unbroken each round
Hocus Pocus (BUILD) (AMRAP - Rounds and Reps)
AMRAP 15:00 For Quality
400m Run
3-5 Inch worm + Push Up
10 Thrusters (45/33#)
Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
EMOM 5:00
12s FAST Hang Power Clean (empty bar) + 45s slow recovery pvc hang power clean
+
5:00 EASY jog -or- bike
