Mobility Prep and Activation
2:00 Cardio Choice
:30 Puppy Dog Pose
:15/:15 Overhead Lat/Tricep Stretch
2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold
General Movement Prep
2 Sets: For Quality
10 Deep Lunge Mountain Climbers
5 No Jump Burpees
8 Dual Dumbbell Romanian Deadlifts
8 Dual Dumbbell Curl to Press
Specific Push Press Prep and Build
1 Clean Lift Off + 1 Slow Power Clean + 1 Power Clean
3 Power Cleans @ 40%
3 Power Cleans @ 50%
2 Power Cleans @ 60%
Power Clean
Strength
10:00 EMOM
1 Rep @ 70%+
% of 1RM Power Clean
Level 1:
10:00 EMOM
3 Hang Power Cleans with Pause in the Catch @ 6-7 RPE across
*Goal: Reinforce Bar Path and a quality Front Rack Catch
Modifications:
Adjust to 3-5 Dual Dumbbell Power Cleans for those with Front Rack Mobility Issues.
Move to a Hang Power Clean or Block Power Clean for those with lower back discomfort
“You Can Do It!”
For Time: 12 minute cap
10-1 Bar Facing Burpees
1-10 Power Cleans
Barbell: 135/95lb, 61/43kg
Level 2:
Barbell: 95/65lb, 61/43kg
Level 1:
For Time:
10-1 Bar Facing Burpees
1-10 Hang Power Cleans
Barbell: 65/45lb, 30/20kg
Masters 55+:
Barbell: 75/55lb, 34/25kg
Goal Time Domain: 6:00-9:00
Time Cap: 12:00
Stimulus: Barbell Conditioning / Cycling Patterns
RPE: 8.5/10
The goal is to up the intensity here as both these movements will get the heart rate revving. The idea behind this progression in the week is to have a more moderate day, then a slight uptick on Tuesday and then finish off the three day build with a good intense burst effort with this barbell burner.
Primary Objective: Complete the workout in sub 9
Secondary Objective: Keep reps tight and movement efficient. Set-up and keeping the chest tall during barbell cycling will be paramount for success in the workout.
Movement Modifications:
- Bar Facing Burpees: First move to lateral burpees over the barbell, then traditional burpees, and finally adjusting to an elevated burpee or no push-up, no jump burpee (up down) would be a great alternative for the day.
- Power Cleans: Adjust loads first, then secondarily move to a Hang Power Clean. Alternatively for those with front rack limitations lets move to a dumbbell power clean.