Warm-Up
3 Part Warm-Up ( 15:00 minutes)
400m Run
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
2 Sets, For Quality
10 Bradford Press with Lockout
10 Sumo Stance Barbell Good Mornings
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold
Strength
Sumo Deadlifts
Every 2:00 minutes, 5 Sets
Set 1: 7 Reps
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps
Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE
“Blast Off”
For Time
600m Run
20 Hang Power Clean and Push Jerk
400m Run
20 Hang Power Clean and Push Jerk
200m Run
Load: 95/65lb, 43/30kg
Time Domain: 7:00-11:00 minutes
Time cap 15 minutes
Primary Objective: Run at sub 5k pace for all intervals.
Secondary Objective: We are looking to stay unbroken on the Hang Power Clean and
Push Jerks today. This weight is meant to be light and have us focusing on barbell
cycling.
Stimulus: Barbell Cycling and Muscular Stamina / Running Speed
RPE: 8/10
Athlete Strategy and Workout Notes:
Hit a pace that feels hard and maybe a little unsustainable from the get go. Run to the
barbell and plan to pick it up and just get right into cycling the Hang Power Clean and
Push Jerk. This should look rhythmic and tight throughout all movements. We are looking
to catch in a quarter dip then punch into a push jerk, then stand and have the barbell
descend back to the hip right before extending back to the shoulders and overhead again.
Maintain this cadence and intensity for either a set of 20 or maybe 12-8.
If you feel like maintaining this pace and intensity is not right given your capacity and load
choice it would be best to scale down the volume of the run, barbell, or both. Mechanics,
Consistency and Intensity drive progress and that is what we are after today.
Stretching after class. Click on movement to see video demo
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch1:00 Childs Pose