Warm-Up
General
2 Sets, For Quality
12/9 Calorie Row
10 Samson Walking Lunges
8-10 Kettlebell Taters
Into..
BARBELL WARMUP
THEN
Weightlifting
Every 2:00 minutes, 6 Sets
2 Low Hang Squat Cleans + 1 Split Jerk
Starting @ 70% and increasing by feel today to around 8 RPE
For the low hang position the bar should be pulled up to the hip and then brought back to
1-2 inches below the knee cap. We are looking for there to be a light pause just before
proceeding to bring the bar past the knees and through the hips, Then extend through the
bar and catch with a quality front rack position in a Front Squat. We will hit two reps here
before standing up and getting set for the Split Jerk.
In the Split Jerk, look to drive vertically through the barbell and then punching fast through
the bar and splitting the legs to allow the back leg to land with a light bend and the front leg
to extend forward punching in a quarter split squat position. Press firmly up on the bar and
fight to keep a strong neutral spine position. Bring the front foot back then step the back
foot forward to bring the feet back together
“Frantic”
5 Sets
2:00 minute AMRAP
6-7-8-9-10 Thrusters
15/12 Calorie Row
-Max Strict Pull-Ups in the Remaining Time
Load: 135/95lb, 61/43kg
Primary Objective: Complete the Thrusters and Row in under 90 seconds each round.
Secondary Objective: Unbroken Thrusters
Stimulus: Muscular Stamina and Strict Pull-Up Capacity Work.
RPE: 8/10
Athlete Notes + Workout Strategy
The weight today should be challenging to maintain unbroken sets, but the goal is to keep
the sets unbroken all the way through the set of 10 Thrusters. If needed you can break the
Thrusters into 5-5 on the final bar, but if we are breaking earlier than that we probably
chose a weight that was too heavy to maintain the stimulus of the workout.
The goal will be to stay unbroken, row fast, and then use the remaining time of each 2
minute segment to chip away at strict pull-ups
Recovery
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 Stretch
1:00 Childs Pose