WARM-UP
2 sets: 5 clean grip Deadlift to mid-thigh (empty barbell or training bar) 5 High Pull Clean 5 Muscle Clean 5 Front Squat 5 Hang Clean 5 Clean 1 set: 3 Clean (20%) 3 cleans (40%) 3 cleans (50%) 2 cleans (60%) 1 clean (70%) 1 clean (75%) NOTES
Pre-workout: EMOM 12: Min. 1 | :20 ring-dip hold (top) Min. 2 | :20 ring-dip hold (bottom) Min. 3 | 5 muscle-up transitions RX For time: 21-15-9: Front Squat (125/185 lb) Weighted Box Step-overs (25/35 lb) (20 in) INTERMEDIATE For time: 21-15-9: Front squats (95/135 lb) DB box step-overs (15/25 lb) (20 in) BEGINNER For time: 15-12-9: Front squats (55/75 lb) Box Steps (20 in) Stimulus & Goals
Competition: 70 min Warm up: 20 min See Above Workout 1: 20 min 3 sets: 2 Clean (75%) 4 sets: 2 Clean (78%) NOTES
Workout 2: 10 min Every 2:00 x 5 sets: 3 deficit High Pull Clean (100%) – Stand on at a 2-3″ deficit. NOTES
Workout 3: 10 Min Today’s Rx Stretching: 10 min 2 sets: :30 pigeon pose / leg :30 Couch Stretch / leg
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April 2024
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