9/28/22
Warm-up
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position
Burgener Warm Up Clean
3-5 reps at each position
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"
Front Squat Skill Transfer Exercises
3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
3x High Hang Clean + 3x Hang Clean + 3x Clean
Warm-up
3-5 sets
Strict Press
Push Press
Tall Jerk
Jerk
Strict Press
Push Press
Tall Jerk
Jerk
Strength
Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk (5×1 (1+1+1+1) Every 2:00)
Perform prescribed amount of clean deadlift to mid thigh + Clean Panda Pulls + Clean + Jerk
Pre-MetCon Warm-up
Warm-up
2-3 Sets
250m Row (moderate)
:20-:30 Handstand Hold
10 Hanging Scap Retractions, 5 Kip to Swing
2-3 Squat Cleans (at workout weight 1)
250m Row (moderate)
:20-:30 Handstand Hold
10 Hanging Scap Retractions, 5 Kip to Swing
2-3 Squat Cleans (at workout weight 1)
1 set (at workout pace):
10’ Handstand Walk
2 Chest to Bar Pull Ups
1 Squat Clean (at each workout weight)
Metcon
16:00 TC
Metcon (Time)
25’ Handstand Walk
15 Squat Cleans (135/95)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 4 minutes-
25’ Handstand Walk
10 Squat Cleans (185/125)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 8 minutes-
25’ Handstand Walk
5 Squat Cleans (225/145)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 12 minutes-
25’ Handstand Walk
3 Squat Cleans (275/185)
25’ Handstand Walk
20 Chest to Bar Pull Ups
15 Squat Cleans (135/95)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 4 minutes-
25’ Handstand Walk
10 Squat Cleans (185/125)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 8 minutes-
25’ Handstand Walk
5 Squat Cleans (225/145)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 12 minutes-
25’ Handstand Walk
3 Squat Cleans (275/185)
25’ Handstand Walk
20 Chest to Bar Pull Ups
Finisher
Metcon
8 sets:
20 Seconds On, 10 Seconds Off
Hollow Rocks OR Hollow Hold
20 Seconds On, 10 Seconds Off
Hollow Rocks OR Hollow Hold
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
2:00
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7/10 RPE
4:00
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
6:00
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
8:00
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE