Dont forget, we are doing the Murph workout at 10PM (yes PM) saturday night and will be closed sunday and monday
General Prep:
2 Sets: For Quality
1:00 Row
10 Alternating Box Step-Ups
8 Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
Specific Prep:
10 Deadlifts @ Light Load
5 Box Jumps
5 Deadlifts @ Moderate Load
3 seated box jumps. (bench to box)
Then Build to Working Weights and Height
strength
Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box
workout
“DT”
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Load: 155/105lb, 70/48kg
Level 2:
Load: 135/95lb, 61/43kg
Level 1:
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Load: 60% of 1RM Clean and Jerk
Masters 55+:
Load: 95/65lb, 43/30kg
Goal: 6-9 minutes
Time Cap: 12 minutes
Stimulus: Barbell Cycling / Anaerobic Power
RPE: 9/10
Primary Objective: Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.
Secondary Objective: Complete the workout in under 10 minutes (2 min / round).
Workout Strategy:
This is a high capacity workout that requires efficiency on the barbell. We are looking for consistency and smooth cycling technique to keep movement economy high to reduce fatigue towards the later rounds of this workout. We should look to break the deadlifts at 11 reps, then pick up the barbell for 8 hang power cleans. Before pulling the bar back to the hips for the last hang power clean before tackling all 6 push jerks unbroken. This style and flow to each set should allow for consistency and speed round to round.
Movement Modifications:
Deadlifts: We can adjust to lifting off blocks or risers or move to a Romanian deadlift.
Hang Power Cleans: If needed, adjusting to dumbbells could allow for those with Front Rack mobility issues to keep the stimulus of the workout while reducing tension on the wrists and shoulders.
Push Jerks: Look to adjust the loads first and move to Push Press if the movement pattern is clunky. Next move to Dual Dumbbell Push Press to allow for less strain on the shoulders for those athletes that have problems with the barbell in the Front Rack.