Sport: Friday, March 27th, 2020
1a) Warm-up – Passive:
1 minute/side Lateral Lunge Hold
1 minute Hands Behind Back Wall Lat Stretch
1 minute Table Top Hold
Take your time working into positions and spend more time as needed in any of the positions.
1b) Warm-up – Active – 3 rounds of:
10/side Alternating Quad Stretch
10/side Alternating Scorpions
10 Tuck Crunches
Focus on positions and quality of movement, not speed.
2a) Strength/Volume/Rep Work – 5 sets of 3 Complexes of:
Clean High-Pull +
Hang Muscle Clean +
Halting Push Jerk
Warm-up as needed. Treat this as skill/positional work using light to moderate load. Each set is a total of 9 reps. Drop the bar and reset on the floor after the Push Jerk. For the Halting Push Jerk pause in the dip for 1-2 seconds before completing the lift. Rest 90-120 seconds between sets.
2b) Strength/Volume/Rep Work – 5 sets of 3 Complexes of:
Pause in Catch Power Clean +
Halting Power Clean +
Start your loading where you finished Part A or heavier. Drop the bar and reset on the floor after the Pause in Catch Power Clean. Halting Power Clean pause at the knee for 2-3 seconds before performing the lift. Like above, this is 9 total reps per complex.
2c) Strength/Volume/Rep Work – 5 sets of: 3 Tempo (3.3.3) Clean Grip Romanian Deadlift
Pick loading that allows you to hold to the tempo first, that is the priority. Focus on maximizing the bottom position/stretch in the hold, and really focus using your hamstrings and erectors to pull yourself back open to the start.
3) Gymnastics/Skill – 4 sets of: 30 seconds/side Bottom of Pistol Hold
Rest 1 minute between sets. Use assistance as needed.
4) Met-con – Every 5:00 x 4 sets:
10/side Kettlebell Snatch
20 Deadlifts 135/95
30 Alternating Pistol Squats
If you’re not comfortable with the Pistol Sub to a Wall Ball, or another squat oriented movement.
5) Accessory – 5 rounds of:
10 Front Rack Lunges
10/side Side Plank Hold + Plate/Household Item External Rotation
30 Good Mornings
No load for the Good Mornings. Not for time, for quality.
6) Secondary Conditioning – Machine or Run:
A) 10 Minute Warm Up – Slowly get your heart rate up
B) 5×3 Minutes Max Distance -2 Minutes Rest Between
C) Complete the highest amount of meters from B for time.
D) 5 Minute Cool Down
For Part B focus on max output with a focus on maintainable output across the 5 sets.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Workout Demo + Post Workout Thoughts