1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC – Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
2. Strength
7 sets x 5 Power Cleans and Jerks (every 1:45) + 5-10lbs from previous week
3. Workout Prep
2 sets:
2x50ft Shuttle Run
5 GHD’s
5 Sit Ups
Freedom (RX’d)
50 Abmat Sit ups
10x50ft Shuttle Runs
50 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
(Each shuttle run rep is 25 feet down + 25 feet back)
Independence
50 Abmat Sit ups
10x50ft Shuttle Runs
35 GHDs (Or V-Ups)
10x50ft Shuttle Run
50 Abmat Sit Ups
10x50ft Shuttle Run
Liberty
25 Abmat Sit ups
10x50ft Shuttle Runs
25 Crunches
10x50ft Shuttle Run
25 Abmat Sit Ups
10x50ft Shuttle Run
- Target time: 13-15 minutes
- Time cap: 18 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Shoulder Extension Bridges
2x 1 Min Ring Bicep Stretch
2x 45 Seconds Ring Tricep Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
7 sets x 5 Power Cleans and Jerks (every 1:45)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.