04-16-2024
Activation:
Banded 7's
Hip Band - 10 Reps of Each
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
Barbell Prep: 3-5 Reps of Each
1). High Hang Clean Pull
2). High Hang High Pull
3). High Hang Muscle Clean
4). Elbow Rotations
5). High Hang Power Clean
6). Low Hang Power Clean
40:00-53:00
For Time
15-12-9-6-3
Devil Press (2x50/35)
30-24-18-12-6
V Ups (OR GHD Sit Ups)
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! moderate-fast intensity across the entire workout. Refrain from trying to “Speed up” devil’s press as this will often result in a heavy breakdown in form efficiency and add stress to the lower back.
How it should Feel: GASSY! Aggressive pacing and smooth transitions. Be steady on the dumbbells while aiming to push the pace through the sit-ups.
The SCALING aim is to stay moving and keep intensity throughout!
For Time
15-12-9-6-3
Devil Press (2x40/25)
21-18-15-12-9
V Ups
OR
For Time
12-10-8-6-4
Devil Press (2x40/25)
30-26-22-18-14 Alt Leg V-Up
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
12 Incline Dumbbell Curls @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
18:000-28:00
5 Minute (every minute on the minute)
3 Low Hang Power Clean from below knee - 65-70% 1RM Clean
-directly into-
5 Minute (every minute on the minute)
2 Low Hang Power Clean from below knee - 70-75% 1 RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.