Oct 4, 2023

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More heavy training today.

Wednesday

Session 1: Warm-up & Mobility: lat stretch, chest stretch, hamstring stretch, pigeon stretch, frog stretch, swim 100m or ski 500m 


Clean Warm up: 2 Rounds

  • Clean Grip RDL (Above Knee): 5 reps

  • Power Clean from Knees: 5 reps

  • Front Squat with :01 Pause: 5 reps

  • Front Rack Dips: 5 reps

  • Push Jerks: 5 reps


Lifting:

  • DB Hang Squat Cleans: 

    • 3x6 at RPE 6 

    • (Notes: This is a primer to get the body through the clean with an unstable load)

  • Tall Cleans: 

  • Cleans: 

    • 2x2 at 70%

    • 2x2 at 75%

    • 1x2 at 80% 

    • (Notes: Singles only)

  • Sprint Finisher: 

    • 7x10s Echo Bike Sprint 

    • :30s rest


Session 2: Warm-up & Mobility: 3 way band lat stretch, hamstring stretch, pigeon stretch, ankle/hip mobility


Lifting:

  • Front Squats: 

    • 5x7 at RPE 6.5 or 65% 

    • (Notes: Control the eccentric, slight pause at the bottom of each squat)


Accessory:

  • 4 Rounds

    • 10/10 DB Bulgarian Split Squats 35s/20s

    • 10/10 Elevated Single Leg Glute Bridge (20" Box)

    • 10/10 Pistol Squats

    • Rest :90s between sets


Metcon: 4 Sets

  • AMRAP 5:00

    • 5 Thrusters 115#

    • 7 Muscle Ups (ODD Rounds BMU, Even Rounds RMU)

    • 9 Cal Ski Erg

    • Rest 5:00 Between Sets