Preview for the week. Mondays workout below
Monday: Clean & Jerk Complex – Full barbell path development to a max for the day
Tuesday: Weighted Pull-Ups – Max strength in gymnastics pulling
Thursday: Push Press + Front Squat Alternating EMOM – Upper and Lower Body Strength Test
Conditioning Focus:
Monday: “Morpheus” – EMOM with heavy Clean & Jerks and machine output
Tuesday: “Trinity” – Pacing and stamina through mixed-modal pressing and gymnastics
Wednesday: “Sentinel Storm” – Repeat effort AMRAPs testing aerobic capacity and barbell cycling
Thursday: “Walking on the Walls” – Re-test of chipper-style sprint with gymnastics and explosive movements
Friday: “The Oracle” – Benchmark-style couplet emphasizing pulling and hinging at intensity
General Prep
1;30 bike easy
Mobility and Activation
10/10 Arm Circles (Forward / Back)
:15/:15 PVC Pipe Front Rack Stretch
10 Prone PVC Pipe Behind the Neck Presses
:20 Extended Plank Reverse Bridge
Barbell Specific Primer
3 Clean Deadlifts (Hit a quick pause at each position to the hip)
3 Position Clean Pull (High Hang, Hang, Mid-Shin)
3 Position Power Clean (High Hang, Hang, Mid-Shin)
3 Split Jerks with 1 sec Pause in the Catch
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Then Add Loads so the barbell is off the floor
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Perform 2-4 Sets of Full Complex, building to starting weight on the barbell.
Strength
Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk
Level 2:
As prescribed
Level 1:
Clean Deadlift
Hang Clean Pull
Hang Power Clean
Front Squat
Split Jerk
Workout
“Morpheus”
For Load:
15:00 EMOM
Minute 1 – 15/11 Calorie Bike
Minute 2 – 2 Squat Clean & Jerk @ 90%
Minute 3 – Rest
% is Based on Heavy of the Complex for the Day
Level 2:
For Load:
15:00 EMOM
Minute 1 – 12/9 Calorie Bike
Minute 2 – 2 Squat Clean & Jerk @ 90%
Minute 3 – Rest
% is Based on Heavy of the Complex for the Day
Level 1:
For Load:
15:00 EMOM
Minute 1 – 10/7 Calorie Bike
Minute 2 – 5 Hang Power Clean and Jerk @ Controlled Loads
Minute 3 – Rest
Masters 55+
For Load:
15:00 EMOM
Minute 1 – 13/10 Calorie Bike
Minute 2 – 2-4 Clean and Jerks
Minute 3 – Rest
Can be Squat or Power
Goal: Complete each bike in under 50 seconds and hit the target goal for the Clean and Jerk as singles done 1 every 20-30 seconds.
Stimulus: Barbell Conditioning with Interference Fatigue.
RPE: 9/10
Primary Objective: Maintain technical precision on squat clean and jerks under fatigue without failed reps
Secondary Objective: Hit a consistent power output on the bike without redlining—stay just below threshold
Workout Strategy:
This is a classic interference EMOM where the bike elevates your heart rate before demanding precision on the Clean and Jerk. The goal is to hold steady calories on the bike (~1:00 effort) while leaving enough in the tank to stay composed under the bar. Choose a squat clean and jerk weight that is 90% of your top set from today’s complex. This should feel heavy but sustainable with clean footwork and receiving positions. The thought process is to hit quality singles here, with fast reset and no failed reps. Use the third minute to breathe, shake out your legs, and focus on key points to improve in the Clean and Jerk. The key to success is balance: stay aggressive on the bike without compromising barbell quality.
Movement Modifications:
Squat Clean & Jerk: Modify to Power Clean + Push jerk if mobility is a limiter, or reduce load to ensure technical consistency.
Bike: Reduce calories to 12/9 or sub with 200m run, 15/12 calorie row, or 16/12 Calorie Assault Bike if needed.