Thursday April 25th

10:00 minutes, For Quality
1:00 minute Row or Ski Erg
6 Inchworm to Hollow
8/8 Single Arm Dumbbell Push Press
10/10 Single Leg Straddle Leg Lifts
8 Hollow Tuck Ups
Coach Specific Barbell Primer

Strength / Weightlifting
Every 90 seconds, 6 Sets
1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead

The focus here is really the overhead strength and stability with the combination of the
Strict Press and Pause Barbell Overhead Hold. The Power Clean is really meant as more
of a movement primer for the conditioning workout in order to sure up timing and
transition periods between the strength / weightlifting and the main workout of the day.

15 Strict Handstand Push-Ups
45 Power Cleans 95/65lb, 43/30kg
15 Strict Handstand Push-Ups
Rest 3:00 minutes
15 Box Jumps 30/24”
30 Shoulder to Overhead 115/75lb, 52/34kg
15 Box Jumps 30/24”
Time Domain: 4:00-6:00 / Couplet, 11:00-15:00
Time Cap: 17:00 Running Time

Primary Objective: Complete each couplet in under 5:00 minutes
Secondary Objective: Keep the sets on the barbell movements to 10+ unbroken reps.
Stimulus: Barbell Cycling and Muscular Stamina.
Athlete Strategy and Workout Notes: We should plan to go out with a big unbroken set of strict handstand push-up on the first
set as there will be quite a big break during the 45 reps of power cleans at 95/65lb,
43/30kg. Realistically that weight shouldn’t scare anyone, however we are looking to
maintain big unbroken sets of linked reps here, so do not just choose to Rx this workout
because the weight is manageable for 10-15 reps. Think about it in terms of what you can
hold onto for sets of 10 unbroken with limited rest periods as we are looking to complete
the 45 reps in about 2:00 minutes.
During the transition time we will add a little load and plan to hit high box jumps with the
focus on quick singles here on the box jumps. The goal is not to rebound box jumps, but
to stay steady and consistent with your time. The hip extension fatigue will get real on the
Shoulder to Overhead so make sure to practice some efficiency here with the use of the