07-23-2024
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
10 Alt. Spiderman Lunge + Reach
10 Elbow Rotations
3-5 Reps Each
High Hang Clean Pull
High Hang High Pull
Muscle CleanFront Squat
Strict Press
Push Press
Push Jerk
Split Jerk
1x High Hang Power Clean, Hang Power Clean, Power Clean1x High Hang Clean, Hang Clean, Clean
*Do a set every 2 minutes.
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 60-63% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 63-65% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 65-68% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 68-70% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 70-73+% 1RM Power Clean
10-20-30-40
Unbroken Kettlebell Swings (53/35)
40-30-20-10
Toes to Bar
*200m Run after each round
TARGET SCORE
Intended Workout RPE: 8.5 - 85% - high intensity
Target Time: 12-14 minutes
Time Cap: 17 minutes
7-14-21-28
Unbroken Kettlebell Swings (53/35) OR (35/26)
28-21-14-7
Toes to Bar OR Knees to Elbow
*200m Run after each round
4 Rounds
10 Barbell Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
STIMULUS and GOALS
How to Pace: CHALLENGE!! It's time to see what our grip is made of. Swings must be unbroken. Be smart on the toes to not and try to manage grip fatigue early on. Recover as much as possible through the run. If you go too hard or too early, then say bye-bye to your forearms.
How it should Feel:
GRIPPY and GASSY! All the swelling in the arms today. Breathe through the motion and roll out well afterward.