Tuesdays Mix

Warm Up 3-5min

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Squat Cleans

Clean Technique

3-5 min

Squat Cleans 7-8min

1:30min x6

1 set of 5 Power Clean @50%

5 Sets:

Set 1: 5 Squat Cleans @ 50%

Set 2: 4 Squat Cleans @ 60%

Set 3: 3 Squat Cleans @ 70%

Set 4: 2 Squat Cleans @ 75%

Set 5: 1 -2 Squat Cleans @ 80%

"Road Kill"

4 Rounds For Time: 15min time cap

200 Meter Run Curb and back

21-15-9-4

Round 1: 21 Power cleans 95 / 65 lb

200m

Round 2: 15 Front squats 115/75

200m

Round 3: 9 Push press 135/85

200m

Round 4: 4 Thrusters 135/85 -scale weight if needed

Stimulus & Strategy

- Goal is Barbell Cycling move through the complete range of motion.

Let's make the main focus in this workout to push the Barbell. Aim to hold on for bigger sets than you are typically comfortable holding onto. 

-Push the first run. Then we can use the run to recover.  

Modifications

RUN

15cals bike,rower,ski erg

BARBELL

- Reduce Loading

- Sub Dumbbells

Extra: accessory work

Emom 1min x 3 laps

12 min-

6 BB snatch grip DL 3sec tempo down (goal is 75% of body weight)

14total Bicep Curls 35/20 alternating bicep curl with an iso hold at 90°.

14KB Calf raises- 25-35lb plate 1sec hold at the top

6 Strict Negative Pull-ups use bands. 3sec tempo