FITNESS
A1. Front squat
3×4; 32×1 tempo; Building; Rest 1 min
A2. Banded good mornings
3×30-60s; Rest 30s
A3. Single-leg glute bridges w/ foot elevated on medball
3×20-30s/side; Rest as needed
Training notes:
•Be honest on the tempo here.
•May be best to work in groups of three for partner glute-ham raises.
C. E2min for 3 sets/6 rounds:
1st: 1 min assault bike/row @ 85%
2nd: 1 min manmakers
•Bike or row at 50% during rest periods.
Training notes:
•Bike and row pace should be uncomfortable, but sustainable across rounds.
•Choose weight for manmakers that is a grind but that enables you to move consistently for a minute.
•Set 1 @ 0:00, Set 2 @ 2:00, Set 3 @ 4:00…for 12 total minutes.
Record bike and row pace and weight used for DB clean & jerks.
PERFORMANCE
A1. Front squat
3×4; 32×1 tempo; Building; Rest 1 min
A2. Partner glute-ham raises
3×10-12; Rest 30s
A3. Single-leg glute bridges w/ foot elevated on medball
3×20-30s/side; Rest as needed
Training notes:
•Be honest on the tempo here.
•May be best to work in groups of three for partner glute-ham raises.
B. E2min for 3 sets/6 rounds:
1st: 45s assault bike or row @ escalating effort – last 7s all out
2nd: 4 touch-and-go power cleans + 4 front squats + 4 shoulder-to-overhead
•Assault bike or row @ 50% effort during rest periods.
Training notes:
•Start moderate on bike/row, then push the pace as you get going. Last 7s should be an all out sprint.
•Barbell complex should be unbroken but challenging. If it’s heavy enough that you have to slow down, reduce the weight a bit.
•Set 1 @ 0:00, Set 2 @ 2:00, Set 3 @ 4:00…for 12 total minutes. This is every 2 minutes, which means that you get to go really hard on the bike/row sprints.
Record bike and row pace and weight used for barbell complex.
