1. Movement Prep/Activation and Increasing Heart Rate*3:00 Assault/Echo Bike (each pace)- into -3-4 sets (10:00 time cap)4 Walking Lunge Steps + Torse Twist (each side)5 Clean Grip Deadlifts5 Muscle Cleans + Shoulder Press5 Hang Power Cleans + Push Press5 Power Clean and Push Jerks2. Strength PrepAthletes have a 10 min EMOM of 5 touch-and-go clean and jerks. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with lightweight). Starting feet wider than the normal “jumping position” and staying there throughout these reps will allow for faster cycling time rather than resetting the feet with each rep. Focus is on a smooth pull, catching in the receiving position, and transitioning right into overhead. After we give a slight pause at the top of the rep we want a controlled transition back down to the floor.3. Workout Prep2 sets:2 Handstand Push ups3 Toes to Bar10ft Front Rack Walking Lunge (build in weight)
Every Minute (10:00)5 Power Clean and Push Jerks- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Freedom (RX'd)3 rounds20 Handstand Push Ups30 Toes to Bar50’ Front Rack Walking Lunge (95/65)(KG conv: 43/29)Independence3 rounds15 Handstand Push Ups20 Toes to Bar50’ Front Rack Walking Lunge (75/55)(KG conv: 34/25)
Liberty3 rounds20 Dumbbell Push Press20 Hanging Knee Raises50’ Single Dumbbell Walking Lunge (light)
Target time: 12-14 minutesTime cap: 16 minutes
1 min seal pose1 min bicep stretch on wall1 min tricep lacrosse ball smash (each side)