Activation
15 Goodmornings **no weight, no band, just body
12 alt. single leg DLs **no weight
12 Banded rows w/pause @squeeze
#
Warm-up
AMRAP 12 @60-70%
200m row
16 mountain climbers
12 sit-ups
8 ring rows
4 DB squat clean thrusters **light weight
#
Mobility
Bande hip Flex/ext. :60 sec **each
Lunge w/elbow to floor :30 sec **each
Wrist flexor :20 sec **each
#
Strength
Hang Power Cleans: 5 sets x5 reps; build to a heavy 5 rep for the day
**starting attempts should be around 65% of 1 RM of PC
+
Drop sets @85%: 2 sets x5 reps
#
Conditioning
3 Rounds **20 min time cap
12 WBs @30/20 to 10’ft target
15 Russian KB swings @70/53
18/15 Cal bike
15 Russian KB swings
12 WBs
**Rest 4 mins between rounds
55-59: KBs @53/35; WBs @20/14
–
**Hard efforts, WBs & KB swings should be unbroken. Adjust weights in order to target stimulus of hard efforts from start to finish and following rounds. Modify as needed regard weights, to allow proper stimulus. Looking for hard effort but sustainable breathing and controlled movements throughout.
–
60+: 3 Rounds
9 WBs @20/14 to 9’ft target
12 Russian KB swings @35-44/26
15/12 cal bike
12 Russian KB swings
9 WBs
**Rest 4 mins between rounds
#
Be Complete
1. Reverse Hyper: 3 sets x 20-25 reps **weight; do not exceed 25% of 1RM back squats
**Goodmorning (sub for above): 3 x15 **light weight across
2. Weighted lateral step ups: 3 x15-18 reps @20’’ box
3. 3-5 mins laying on foam roller **https://www.youtube.com/watch?v=ykVAqrhRaOo
5×5hpc@190 got3@200
Drop sets@160
Conditioning rds went 3:20,3:38,3:40 overall time 18:38
Be complete =done
Strength
Hang Power Cleans: 5 sets x5 reps; build to a heavy 5 rep for the day 140#
Drop sets @125: 2 sets x5 reps
Unable to complete conditioning due to my schedule
Strength
Hang Power Cleans: 5 sets x5 reps; build to a heavy 5 rep for the day at 180lb
Drop sets @85%: 2 sets x5 reps at 160lb
Conditioning
3 Rounds **20 min time cap
12 WBs @30/20 to 10’ft target
15 Russian KB swings @70/53
18/15 Cal bike
15 Russian KB swings
12 WBs
Finished at 18min 06sec