GI Joe

Warm Up/Mobility
Lower Back Smash
Hamstring Smash and Floss

2 Sets
1 Minute Cardio (easy to moderate)
5 Inchworms
5 Barbell RDLS
5 Clean and Jerks (building weight)

Workout Prep
1 Set: (at workout pace)
2 Clean and jerks (at workout weight)
2 Burpee over bar (at workout height)

Deadlift (4×3)
% Higher than Last week

8:00 Time Cap
4:00-6:00 Goal
Grettel (Time)
10 rounds
3 Clean and Jerks (135/95)
3 Bar Facing Burpees

3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)

Metcon (Weight)
Behind the neck Push Press + Push Press
(2+2) x3 @ 80-85% 1RM Push Press
Metcon (Weight)
Clean Deadlift to 1" off ground + Clean Deadlift to mid knee + Clean Deadlift to mid thigh + Clean + Jerk :
(1+1+1+1+1) x 3 sets @ 70-80% 1RM Clean and Jerk
Metcon (Weight)
Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk:
(1+1+1) x 4 sets @ 85-95% 1RM Clean and Jerk
Push Jerk (Build to Heavy Set of 3)

Post Workout Mobility
2:00 Pancake Stretch
2:00 Frog Stretch

Metcon (Time)

200m, 220m, 240m, 260m, 280m, 300m.
-Full recovery b/t reps (~3-5min) which includes the walk back to start-

*The speed in this workout gets progressively faster.
*The 200m should be at your mile projected goal pace and the 300m should be at your 400m projected goal pace.
*Final 300m is at max effort.

Metcon (Time)
5 Sets
100’ Sled Push (Heavy)
10 Dumbbell Bench (70/50)
-Rest 1:30-
150’ Sled Push (Heavy)
10 Dumbbell Bench (70/50)
-1:1 Work:Rest-