Mondays workout is below. here is a preview for the week.
Strength + Olympic Lifting Progressions:
- Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
- Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
- Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
- Overhead Squat (Friday): Challenging positional strength and stability over max loading.
Conditioning Themes:
- Anaerobic Power and Barbell Cycling (Monday): Fast, sustainable intervals focused on quick rounds, movement integrity and barbell cycling.
- Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
- Murph Prep (Wednesday): Long Muscular Endurance Workout and Aerobic Capacity Development.
- Quick Couplet (Thursday): Push + Pull is the name of the game today as we tackle Sumo Deadlift High Pulls and Wall Facing Handstand Push-Ups
- Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
Body Heat + Mobility (4-6 min)
2:00 Row
—
:20/:20 PVC Pipe Front Rack Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch
General Prep (5-7 minutes)
2 Sets: For Quality
9/7 Calorie Row
5 Romanian Deadlifts
5 Tall Muscle Clean
:20 Behind The Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Front Squats
Specific Barbell Prep (8-10 minutes)
1 Round with Empty Barbell
3 Position Muscle Clean
3 Position Hang Power Clean
2 Position Hang Squat Clean
– Add Loads –
Slow Pull Power Clean
Power Clean
Hang Squat Clean
Add More Weight –
3-4 Sets Building towards 70%
Power Clean + Hang Squat Clean
Strength
Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean
Complete @ 70-80% of 1RM Clean
WOD
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 135/95lb, 61/43kg
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 115/75lb, 52/34kg
Level 1:
Every 3:00 x 4 Sets
10/8 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 75/55lb, 34/25kg
Coaching Notes, Strategy, and Goals
The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.
Stimulus: Power and Speed Strength
RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.
Key focus areas:
Keeping the bar close and maintaining a quality front rack position in the catch.
Smooth off the floor and speed through the hips
Modifications:
Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.
If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.
Workout of the Day
“Bend and Snap”
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 135/95lb, 61/43kg
Level 2:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 115/75lb, 52/34kg
Level 1:
Every 3:00 x 4 Sets
10/8 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 75/55lb, 34/25kg
Masters 55+:
Every 3:00 x 4 Sets
12/9 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 95/65lb, 43/30kg
Competitor:
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
Barbell: 155/105lb, 70/48kg
Travel / Hotel:
Every 3:00 x 4 Sets
15/12 Calorie Row
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats
Dumbbells: 2 x 50/35lb, 22.5/15kg
Big Class Option:
Start athletes on a 1:00 Delay. Start @ 0:00, 1:00, and 2:00 to create 3 groups.
If needed, adjust to Ski Erg or a Bike Erg for the same calories as the best machine subs for the day.
Coaching Notes, Strategy, and Goals
Goal: Complete each set in under 2:00 minutes
Cap: 2:30 / set
Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective: Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats
Stimulus: Barbell Cycling / Lactate Endurance
RPE: 8/10
Strategy and Movement Breakdown:
For “Bend and Snap”, the key is to maintain a well-paced approach while focusing on form and transitions. Throughout the four sets, aim to keep your heart rate steady, allowing you to perform at a high level without burning out too quickly. Start strong on the calorie row, but save enough energy for the subsequent movements. Each transition should be smooth and deliberate, minimizing downtime. The goal is to find a rhythm that allows you to move through the barbell complex with consistency. As you progress through the sets, pay attention to your breathing and stay mentally focused to ensure you can sustain intensity throughout.
15/12 Calorie Row
Row at a fast but sustainable pace, targeting 85–90% effort.
Men: Aim for a pace of around 1150-1450 Cal/Hr; Women: 900-1050 Cal/Hr
Focus on strong, efficient strokes with a quick recovery to keep heart rate manageable.
12 Deadlifts
Engage your core, keep a straight back, and hinge at the hips.
Drive through your heels, keeping the bar close to your body.
Scaling: Reduce weight to ensure form is prioritized or possibly raise the ground to lift off blocks.
9 Hang Power Cleans
Start from mid-thigh, explode upwards, and catch the bar in a front rack position.
Focus on a fluid motion, using legs and hips to drive the lift.
Scaling: Use lighter weights if necessary or move to Dumbbell Hang Power Cleans.
6 Front Squats
Keep the barbell in a good front rack position with the elbows in front of the barbell and the barbell high up on the collar bone.
Squat to parallel while maintaining a strong core and chest up.
Scaling: Reduce weight or perform air squats for proper technique.