Monday’s workout is below. Here is what to expect this week
Monday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box Jumps
Tuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall Walks
Wednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and Bar Facing Burpees
Thursday: Full Body 30:00 EMOM, working in just enough of a dose to help things move through a bit and develop the aerobic system and movement patterns.
Friday: Open 25.2
Monday
General Movement Prep (8 minutes)
8:00 EMOM
Minute 1: Row @ Easy Pace
Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges
Minute 3: *Barbell Complex
Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps
Box Height: 24/20in
Barbell Complex: 8 Romanian Deadlifts + 6 Tall Muscle Cleans + 4 Hang Power Cleans
Specific Movement Prep (Add Loads to the Barbell) (6-8 minutes)
Perform 5-7 Reps, Cueing athletes through positions and working on correct set-up in the Deadlift, then watch for consistent bar path and movement to the finish position where we are looking for extension of the knees, hip, and shoulders
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Add Loads to the Barbell building towards 70-75% over the course of 3-4 sets of 2-3 reps at a time
Strength
Deadlifts
Every 3:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM
Extra Instructions / Points of Performance
We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.
For Time
5-4-3-2-1
Power Cleans
10-8-6-4-2
Box Jumps
Barbell: 185/125lb, 84/57kg
Box Height: 24/20
Want to go a little heavier. Pick a weight that you can finish under 8 minutes
Level 2:
For Time
5-4-3-2-1
Power Cleans
10-8-6-4-2
Box Jumps
Barbell: 155/105lb, 70/48kg
Box Height: 24/20in
Level 1:
For Time
5-4-3-2-1
Power Cleans
20-16-12-8-4
Box Step-Ups
Barbell: 75% of 1RM
Box Height: 24/20in
Overview / Goals / Stimulus / Objectives
Goal Time Domain: 4-7 minutes
Time Cap: 8 minutes
Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.
Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.
Stimulus: Explosive strength & power workout
Fast, moderate-duration effort with heavy barbell cycling
RPE (Rate of Perceived Exertion): 8-9/10
Expect to feel breathless but not completely maxed out until the last round.
Workout Strategy and Breakdown
Pacing Plan:
Power Cleans: Singles or quick touch-and-go for early rounds. Avoid excessive rest between reps.
Box Jumps: Jump Down or Step Down Quickly to maintain a rhythm.
Transition Efficiency:
Move immediately to the barbell after box jumps.
Control breathing between movements.
Breathing & Recovery:
Deep breaths before starting cleans to stay composed.
Breathe at the top of each box jump to stay controlled.
Potential Pitfalls:
Over-fatiguing early: Don’t blow out grip and legs in the first rounds.
Slow transitions: Minimize unnecessary pauses between movements.
Rushing box jumps: Ensure clean landings to prevent no-reps.