2.21.2022
Warm-up
[3:00-13:00]
7:00 AMRAP
10 Russian Baby Makers + Thoracic Rotations
10 "No-Dip" Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
10 Bradford Presses
5 Burpee Broad Jumps
Weightlifting
[13:00-33:00]
Front Squat (Take 20:00 to hit a new 5RM)
Specific Prep
33:00-43:00]
W/ Empty bar:
7 Power Cleans
7 Front Squats
7 Shoulder to OH
Load Bar to workout weight
7 Power Cleans
7 Front Squats
7 Shoulder to OH
Metcon
[43:00-50:00]
Raging Bull (AMRAP - Rounds and Reps)
7:00 AMRAP
7 Power Cleans (95/65)
7 Front Squats (95/65)
7 Shoulder to Overhead (95/65)
OPEN (RX+):
7:00 AMRAP
7 Power Cleans (135/95)
7 Hang Squat Cleans (135/95)
7 Shoulder to Overhead (135/95)
CC: PUSH/THRESHOLD
This is a short workout, but the density of lifting volume here will be sure to challenge you.
Strategy for this all barbell workout:
** Hit the Power Cleans as 6 TnG Reps
** then into 1 Power Clean, then 6 unbroken Front Squats (Hang Squat Cleans RX+)
** Drop the bar for a quick reset, then pick up the bar to the hip and go into a Hang Squat Clean thruster before 6 more Shoulder to Overhead.
Raging Bull (BUILD) (AMRAP - Rounds and Reps)
7:00 AMRAP
7 Hang Power Cleans (45/35)
7 Back Squat (45/35)
7 Strict Press (45/35)
Cool Down/Stretch
[50:00-60:00]
2min Barbell Adductor Stretch
1min Barbell Foam Roll Thoracic Extension
1min/1min Scorpion Stretch
:30/:30 Thread the needle stretch
1min/1min pigeon pose
Accessory Work
Metcon (Weight)
3-4 Sets, For Quality
15 Dual DB Romanian Deadlifts
R: 30sec
:35sec Weighted Sorenson Hold
R: 30sec
10/10 SA DB Z-Press
R: 60sec b/s
Load: Choice
Extra Open Prep
3 Position Clean (1 x 6 sets; rest as needed)
(Above Knee, Below Knee, Floor)
Set 1: @ 70%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 75%
Set 5: @ 80%
Set 6: @ 80%
% of 1RM Squat Clean
Push Jerk + Split Jerk (2.1x 3 sets + 1.1 x 3 sets)
Build from 65% of 1RM Push Jerk
Metcon (9 Rounds for reps)
Rowing Intervals
2 Sets
75/60 Cal Row + REST 2:00 b/s
3 Sets
60/48 Cal Row + rest 90s b/s
4 Sets
45/36 Cal Row + rest 60s b/s
