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Components

Power Clean

Metcon

Settings

Workout

“Quimby”

OLY/Barbell class has been moved to Saturday 4/16 @3pm (instead of Sunday).

READY

1.) 1 Round (0:00-8:00)
- 2:00 Ride/Row (EASY)
- 15E Bird Dog
- 8E Single Arm Russian KB Swing
- 8 KB Goblet Kang Squat

* Allow 4:00 to brief S.F.P, and for athletes to grab barbells.

S.F.P.

1b.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
- 3 Tempo Clean Pulls (https://www.youtube.com/watch?v=VF-hqxyLly4)
- 3 Position Power Clean (A/K, B/K, Floor/Mid-Shin)

* Coach Notes: Perform with a PVC or empty barbell.

* Allow 6:00 for athletes to grab weight and prepare for S.F.P.

Power Clean (1 @ 82% every minute for 10 sets)

2.) S.F.P (Power Clean): 10:00 EMOM (24:00-34:00)
- 1 Power Clean w/82%

* See workout notes below.

* Allow 6:00 to brief E.S.D, demo any movements, and for athletes to prepare equipment for the workout.

E.S.D.

Metcon (Time)

3.) "Quimby"
For Time w/Partner: (40:00-54:00)
- 400M Run EACH OR 30/24 Calorie Bike EACH)
- 45 Box Jump Over (24"/20") (Reps shared w/Partner)
- 60 Synchronized KB Goblet Squats (70/53)
- 45 Box Jump Over (24"/20") (Reps shared w/Partner)
- 400M Run EACH OR 30/24 Calorie Bike EACH)

* Goal: <10:00, Time Cap: 14:00

* Level 3: RX
* Level 2: 35 BJO, 50 Goblet Squats (53/35)
* Level 1: 25 BJO, 40 Goblet Squats (35/26)

* See workout notes below.

* Allow 3:00 for athletes to clean equipment, grab water, and prepare for adaptation.

ADAPTATION

4.) 3:00 EMOM (57:00-60:00)
Minute 1: :20E Rig Assisted Calf Stretch
Minute 2: :45 Couch (R)
Minute 3: :45 Couch (L)

WORKOUT NOTES

S.F.P. 2.) Notes:
If you DO NOT know your 1RM Power Clean, please choose a weight that is moderate in difficulty but allows you to move with technical proficiency and speed. Your Power Cleans should be at a weight though that is heavier than what you moved on 03.30.22.

E.S.D. Notes:
Partner workout today! Partners MUST run with each other preferably holding something (folded jump rope, towel, band, etc.). Box Jump Over reps are shared between partners where you can switch out at any time. Goblet squats are performed by synchronizing at the BOTTOM AND TOP of each rep. Take a break at any moment you need to BUT both partners will complete 60 reps. After your squats, work your way back through the Box Jump Overs and finish with the run!

Whiteboard:

Saturday, April 16, 2022

Male Clients