Friday, May 19, 2017
A) Warm-up, 10:00
Complete:
20 Walking Lunges
20 Jumping Jacks
10 Burpees
Then,
Grab an empty Barbell:
5 Muscle Clean
5 Press
5 Power Cleans
5 Squat Cleans
5 Push Jerks or Split Jerks

B) Activation, 5:00
Glute Activation:
X-Band Walks: Accumulate 2:00
– Try not to stop for the entire 2:00

C) Strength, 20:00 
1 Squat Clean + Jerk:
Every 90s x 6 sets:
– Spend 5:00 warming before starting the clock
– Start at 60% and add weight each round
– Goal is to end around 90% of 1RM and beat last weeks last weight 5-10#’s
– Beginners: Technique Work or Back Squat 5 x 5 from the rack.

D) Conditioning, 15:00 
“Elvis”
For time:
30 Squat Cleans (185, 125)

Rx+:(225, 145)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)
*10:00 Cap

Beginner Alternate Workout:
AMRAP 7:
8-10 Thrusters (light)
8 Burpees or Squat Thrusts

E) Extra Credit/Recovery, 5:00 
Rear Foot Elevated Split Squats: 3 x 10 ea.
Back Extension or Reverse Hyper: 3 x 15.
or 400 Meter Sledpull @1/2 BW.

Training Intent
– Strength: The goal today is beat last weeks weights or work up to a heavy single. Athletes should have at least 3-4 sets done prior to starting the clock.
– Metcon: Some of your athletes may have performed this workout before. The weight is intended to be heavy, but athletes should be able to complete 4-5 reps every minute.

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