0:00-15:00 General/Specific Warm-up
15:00-25:00 Technique Work
25:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down/Accessory Work
General Warm-up
3 rounds
Forearm Stretch
Front Rack Strech
Lat Stretch on Rig
Kneeling Hip Flexor Stretch
Straight Leg Marches in place
Technique Work
2-3 sets of 3-5 reps of 2-position Clean High Pulls (VIDEO)
2-3 sets of 2-4 reps of Power Clean + Pause Touch N’ Go Power Clean (VIDEO)
MANAGEMENT
Take them through on command of both movements for at least the first sets
We did the Power Clean + Pause TNG Power Clean last week so they should be familiar and improving on body position
Light weight for both movements
WOD Prep
2-3 Rounds
10/7 Calorie Bike
8 AbMat Sit-ups
4 Unbroken Power Cleans
WOD:
Every 4 minutes for 20 minutes
15/11 Calorie Bike
15 AbMat Sit-ups
10 Unbroken Power Cleans (decrease 2 reps each round) @115/80, 135/95, 155/105, 165/115, 185/125
SCORE: Time for each of the 5 rounds or reps completed within the 4 minutes…but if you pick the appropriate level you should be able to complete the work within the 4 minutes
PACE GOAL: 2:00 or less to complete the bike + sit-ups, complete the unbroken cleans by the 3:00 mark
FEEL:
All the things :)
This workout have a varied feel as it progresses, early it will feel like a full send with the 10 and possibly the 8 unbroken cleans, then it will go to a push and pray style as the bike and sit-ups start to take a bit longer, then we get to that delayed burn as the reps drop but the weight increases
To help choose what level, the weights should be around 50, 55, 60, 65 and 70%…for some this could be a little higher or lower but at least gives some reference
STRATEGY:
Steady pace on the bike, 1:15 or less
Breath and move on the sit-ups
Take an extra breathe as needed to make sure you are ready to string all of the cleans together, keep quality high as you cycle through them, make your plate changes easy so there is minimal time spent on this
To clarify the clean reps go 10,8,6,4,2
PARTNER OPTION:
Partner AMRAP 20
30/21 Calorie Bike
30 AbMat Sit-ups
20 Power Cleans @135/95
must do sets of 5 or 10 unbroken cleans
BEGINNER: 12/9 Bike, 12 Sit-ups, 12 KB Sumo Deadlift High Pulls
SCALED: 95/65, 115/80, 135/95, 155/105, 165/115 and/or not unbroken
Rx+: 135/95, 155/105, 165/115, 185/125, 205/145
JACKEDuary Day 3
Single DB Overhead Tricep Extensions 4x12
Double DB Reverse Flys 4x12