If you have been working off of percentages or have a relatively recent 1RM, I encourage you to warm up to around 70% and start there. From that point, depending on how you’re feeling, build based on your comfort level. Alternatively, if you decide, you’re more than welcome to complete the workout with one weight. For those who are unaware of where a good starting weight for this workout should be, this is a great opportunity to get together with your coach in determining where a safe starting point will be for you. From there, based on your comfort level, feel free to continue the workout with the same weight or build throughout 15:00.
Additionally, feel free to incorporate any Accessory/Mobility/Skill Work to go along with your Front Squats. This is a great opportunity to work with your coach and get individual help based on your own goals.
For the last portion of today’s workout, you’ll want to select a DB weight that allows you to complete a minimum of 5 consecutive repetitions. Your grip will be taxed with the addition of the Farmer Carry, so pacing and grip management will be important. You can expect about 3-5 rounds.
Every 3:00 for 15:00
5 Front Squats ~70%-80%
5e DB Hang Power Snatch 45/25 (50/35) (DB Hang Squat Snatch 50/35)
70m Farmer Carry – use an additional DB or KB of relatively equal weight
As you warm up for today’s workout, select a weight that will allow you to complete 8 Clean & Jerks in about 1:00. For those looking to put their Strength as well as their Conditioning to the test, feel free to give the ladder down below a try. If you’re liking the ladder idea, but the weights are a bit out of your range, this is a great opportunity to work with your coach. They will be able to assist you in finding a more appropriate/enjoyable version. You can expect each round to take about 4-5 minutes.
8 Clean & Jerks 95/65 115/75 135/95
8 Burpees -or- Bar Facing Burpees
– rest 1:00 –
Round 1: 10 Clean & Jerks 135/95
Round 2: 8 Clean & Jerks 165/115
Round 3: 6 Clean & Jerks 185/135
Round 4: 4 Clean & Jerks 205/145
The workout down below is building on the one that was programmed on Sunday (5/22). Regardless of if you attended class that day or not, you’ll be including an additional set of Push Ups with your Deadlifts. Feel free to substitute any Mobility/Accessory/Skill work at this point in the workout as well. In terms of selecting an appropriate starting weight for your Deadlifts, if you have a recent 1RM or have been consistently working off of percentages as of late, you’ll want to warm up to about ~50%-60%. From that point, take into account the gymnastics as well as the cardio portion and adjust your weight accordingly. You may build if you’re comfortable with the variety of movements. Alternatively, you may continue the workout with the same weight. Both are acceptable.
At the end of today’s workout, based on how you’re feeling from today and/or the week, select one of the distances down below to complete.
Alt Every 2:00 for 20:00
1) 5 Deadlifts ~50%-60% + 7/5 Push Ups (5/3 Handstand Push Ups) (30′ Handstand Walk)
2) 1:30 Max Cals
Time Trial (Pick 1):
1 Mile Run
Today you’ll have the opportunity to break down the Clean into 4 different parts. These Weightlifting Complexes are a great way to make sure we understand the different phases of the entire lift. All in all, helping you build movement awareness as well as continuing to help you build strength in a safe manner. It’s important to select a weight that allows you to not only physically complete the lift, but a weight that allows your brain to keep up as well. It’s not uncommon to notice a disconnect between body and mind when learning new skills. As your comfort level increases, if you’d like, feel free to build in weight over the course of 15:00
Every 1:30 for 15:00
1 Hang Squat Clean (above knee) + 1 Hang Squat Clean (below knee) + 1 Front Squat + 1 Squat Clean
Alt Every 1:00 for 10:00
1) :40 Max Double Unders
2) :40 Max Hanging Knee Raises (Toes to Bar)
It’s important that you select a Rope Climb and Sled Push version that you are able to complete in about :40-:45. During these stations, there is a small inherent rest when you complete the repetitions or distance, so it’s important that you try and avoid a version that might take you the entire 1:00. From there, it’s all about managing the Burpee Box Jump Overs and Wall Balls. Take short breaks when you need, but do your best to get right back to it!
Alt Every 1:00 for 20:00
1) 1:00 Max Burpee Box Jump Overs
2) 1 Rope Climb (2 Rope Climbs) (1 Short Rope Climb) (2 Short Rope Climbs)
3) 1:00 Max Wall Balls
4) 70m Sled Push (1 Green/0 Green) (2 Greens/1 Green) (3 Greens/2 Greens) (4 Greens/3 Greens)
*Score 1 = Total Burpee Box Jump Overs
*Score 2 = Total Wall Balls
You’ll want to select a weight for your Squat Cleans that will allow you to complete 10 repetitions in about 1:00. If you are needing some assistance with your Pull Ups, select an assisted version that allow you complete a minimum of 5 consecutive repetitions before having to take a break. You can expect today’s workout to take 18-24 minutes.
10/7 Strict Pull Ups
10 Squat Cleans 95/65 115/75 135/95 155/105
You’ll have the opportunity to improve your overhead strength today with Push Jerks. Overhead movements are always very complex because they involve the entire movement to work properly in order to stay safe. I encourage those that are comfortable with the movement to build throughout the workout. Often times, it’s ok to spend a few sets getting comfortable at one weight before increasing a few sets down the road. Additionally, this is a great opportunity to work with your coach in finding additional Accessory/Mobility/Skill Work to perform with your Push Jerks.
For the last portion of your workout, you’ll want to select a weight that you can complete a minimum of 8 consecutive repetitions. You won’t have much time after the Calorie portion of the workout, so it’s important that you select a weight that you can pick up quickly and accumulate repetitions until :30 is up.
Every 2:00 for 10:00
1:00 Max Cals
:30 Max Thrusters 45/25 75/55 95/65 115/75 135/95
*Score 1 = Total Cals
*Score 2 = Total Thrusters