03-27-2024
Activation:
Banded 7's
Hip Band - 10 Reps of Each
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
3-5 Reps of Each
1). High Hang Clean Pull
2). High Hang High Pull
3). High Hang Muscle Clean
4). Front Squat
5). Strict Press
6). Push Press
7). Split Jerk
3x High Hang Squat Clean, Hang Squat Clean, Squat Clean
40:00-56:00
5-4-3-2-1-2-3-4-5
Wall Walks
Deadlifts (315/225)
TARGET SCORE
Target Time: 11-13 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: GRIND!
Moderate, with steady pacing throughout. Approach each movement at a pace that allows you to flow from one to the next. Be smart on the descending rep pace to allow for a repeatable or slightly faster effort on the climb. that can be maintained through the finish.
How it should Feel: MUSCULAR ENDURANCE!
The SCALING aim is to finish near the target time!
4-3-2-1-2-3-4
Wall Walks
Deadlifts (275/185)
OR
3-2-2-1-2-2-3
Wall Walks or Walk OutsDeadlifts (225/155)
Back Squat
3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat
3 Back Squat @ 85+% 1 RM Back Squat
3-4 Rounds
10 Barbell Deadlift @ Moderate weight – maintain control and quality
12 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
15 Single Leg Calf Raise (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
20:00 - 30:00
*Do a set every 2 minutes
2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-90% 1 RM Clean and Jerk
*Split Jerk