1. Movement Prep/Activation and Increasing Heart Rate:
4 sets
Tabata Row (20 seconds on/10 seconds off)
– into –
3-4 sets (10:00 time cap)
- 4 Walking Lunge Steps + Torse Twist (each side)
- 5 Clean Grip Deadlifts
- 5 Muscle Cleans + Shoulder Press
- 5 Hang Power Cleans + Push Press
- 5 Power Clean and Push Jerks
2. Strength Prep
Athletes 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. Today’s weight should be 5 TOTAL lbs heavier than the clean and jerk EMOM from two weeks ago. Athletes should utilize a strong power position when receiving the bar (even if muscle cleans are possible with light weight). 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 a good 2in dip, and transitioning right overhead. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.
– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.
3. Workout Prep
2 sets:
20-second Assault Bike (workout pace)
-rest 20-seconds-
5 Wall Balls (Build in weight)
-rest 20-seconds-
Lord Farquaad
Freedom (RX’d)
Every Minute (14:00)
Even Minute: 15/12 Calorie Assault Bike
Odd Minute: 15 Wall Balls (20/14)
(KG conv: 9/6 wall ball)
Independence
Every Minute (14:00)
Even Minute: 12/10 Calorie Assault Bike
Odd Minute: 15 Wall Balls (14/10)
(KG conv: 6/4 wall ball)
Liberty
Every Minute (14:00)
Even Minute: 12/10 Calorie Bike Erg
Odd Minute: 12 Wall Balls Thrusters (light)
Target time each set: Sub 40 seconds
Time cap each set: 50 seconds
Power Clean + Push Jerk 10×5
Every Minute (10:00):
5 Power Clean and Push Jerks (+10lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps