Warm-Up:
3 Sets, For Quality (10:00 Cap)
200m Run
10m/10m High knees and butt kicks
5 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
8 Back Rack Reactive Quarter Squat Jumps
6 Bradford Press with Lockout
Strength Barbell Cycling practice-with a quick 5 minute EMOM to practice what you learned.
The focus today is to find that quick single cycling pattern that allows for athletes to stay efficient and smooth throughout this workout. Have athletes hit some reps with a pause in the catch of the clean and then overhead, then hitting a push jerk with a pause in the catch. Next we will go directly from the clean into the push jerk, still pausing in the push jerk, then standing to full extension. After that we want to think about a catch + catch and stand. This way it begins to feel flowy and rhythmic for quick singles. This will be the intent and goal of the training session today.
5 Minute EMOM
2 Clean and push jerks cycling without a pause between the clean and the push jerk and building weight
Wod
“Iron Lung”
5 Rounds for Time
600m Run
10 Clean and Jerks 135/95lb, 61/43kg
*this is some pretty decent volume for a clean jerk. Pick your weights right!!!
Goal Time 18:00-23:00
Time Cap: 25:00
We are placing a hard time cap on the workout to keep the stimulus of the workout and really work in that time frame of trying to keep this workout as close to 20:00 minutes as possible.
Stimulus: Barbell Conditioning / Muscular + Aerobic Endurance
RPE: 9/10
Primary Objective: Complete the workout as close to 20:00 minutes as possible
Secondary Objective: Keep the Clean and Jerks to under 1:00 minute each set
Athlete Strategy and Workout Flow:
This workout is based off the 2024 Semifinals workout #1. The goal here is to hit close to the times the athletes hit during semi’s with a shorter run and a lighter load on the Clean and Jerks. This means that we will need to keep the running paces in that range of 2:45-3:15/ 600m and the Clean and Jerks to around :45-1:05 each set. Depending on your strengths and weaknesses as an athlete, some will need to pace the run a bit more to handle the volume of running and then still hit quality cycling reps on the barbell, while others may lean into the run a bit more early on here, with the goal of being a little slower on the barbell and allowing your breath to come back to you here.
Finisher if time allows
Core / Glute Finisher:
4 Sets, For Quality
10/10 Single Leg Glute Bridge
30 sec Glute Bridge Hold
10 Tempo Banded Hamstring Curls 40×2 + Max Out Speed Banded Hamstring Curls (4 count down, hold for 2 seconds, then curl back up) Click above to see video demo
Rest as needed between sets