Blinded By the Light

Warm Up/Mobility
Warm-up
3-5 of each w/ Barbell
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Strength
15 Min Hard Cap for both Strength portions
Metcon (Weight)
3 Sets
1 Pause Clean + 1 Pause Jerk + 1 Pause Split Jerk
@70-75% 1RM Clean and Jerk
Metcon (Weight)
4x 1 Clean and Jerk
@80-90% 1RM Clean and Jerk

***Clean Jerk (No pause between the clean and the jerk. Clean and explode straight up into the jerk): 4 sets @ 80-90% 1 RM clean and jerk.

Metcon
Metcon (3 Rounds for reps)
AMRAP 3 Minutes
20/16 Calorie Row
Max Power Cleans (185/125)
-Rest 2 Minutes-
AMRAP 3 Minutes
25/20 Calorie Cal Row
Max Front Squats (185/125)
-Rest 2 Minutes-
30/24 Cal Row
Max Back Rack Lunges (185/125)
-Rest 2 Minutes-

Finisher

Post Workout Mobility
1:00 Calf Stretch (Each Side)
1:30 Pigeon Stretch (Each Side)

Strength
Metcon
5 Dumbell Bench Press (Heavy) x 5 sets
Metcon
2 Sets:
15 Dumbbell hammer curl R/L
15 Cat Cow Exercises
15 Dumbbell single leg RDL R/L
Metcon (Weight)
*5 second descent back to the hole after the last rep.
*In between sets perform back rack reverse lunge. 4 steps on the right leg + 4 steps on the left leg. I want these to be challenging.

Conditioning
Metcon (Time)
2 Rounds
200 Double Under
50 Wall Balls (20/14)
-Then-
10 Rope Climbs
*10 Rope Climb done after the 4 rounds of Double Under and Wall Balls
Metcon (Calories)
bike
3 sets:
60sec at fast pace, 90sec at easy pace,
60sec at fast pace, 90sec at easy pace,
60sec at fast pace, 90sec at easy pace,
-Rest: 4min b/t sets-

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