*Do a set every 2 minutes.
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE
*Squat Clean: Pause in squat for 2 seconds.
**Push Jerk: Pause in receive for 2 seconds.
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski Erg (moderate)
10 Single Arm Kettlebell Front Rack Squat (moderate) (5 each side)
:30 Sandbag Bear Hug Hold
2. Workout Prep
1 Set: (at workout pace)
3 Calorie SkiErg
3 Sandbag Squats (at workout weight)
2 Calorie SkiErg
2 Sandbag Squats (at workout weight)
For time:
30 Calorie SkiErg
15 Sandbag Squats (150/100) (OR 30 at (100/70)
20 Calorie SkiErg
10 Sandbag Squats (150/100) (OR 20 at (100/70)
Time Cap 8 Minutes
Percentage Work:
1 Minute Max Toes to Rings
—rest 2 minutes —
complete 3 sets of 20% of your 1 minute max Toes to Rings
—rest 3 minutes —
1 Minute Max Strict Ring Dips
—rest 2 minutes —
complete 3 sets of 20% of your 1 minute max Ring Dips
* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats
2. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
6. Cool Down – (after you are done with everything in this session):
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Quad Smash (each side)
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)