11.8.2022
Warm-up
[3-10:00]
4:00, Alternating Movements
20s burpees
20s air squats
20s lateral shuttle (back & forth in square)
+
5/5 Hip Cars
5/5 Shoulder Cars
5/5 T-Spine Cars
Specific Prep
[10-15:00]
5 reps each w/ Empty bar or PVC pipe (reference video for what these are)
Cleans
Rack Delivery
No Dip Muscle Clean (from high hang position)
Front Squat
Tall Cleans (full squat)
Press & Clean (press from the bottom of a FS position)
Clean Grip OH Squats
+
Jerks:
behind the neck elbow rotation
strict press (from front
BTN press
Dip Squats
Push Press
Push Jerks (alt. front rack/back rack)
BTN Split Jerk
Tall Jerk
Weightlifting
[15-30:00]
Power Clean & Jerk (1.1.1.1.1 x 7-10 sets; rest 1-2:00)
*Moderate weight, quick reset between singles
*Keep all sets at same weight
Power Clean & Jerk (5 TnG x 7-10 sets; rest 60-90s)
*All sets at same weight, should be on lighter side, focusing on breathing and efficiency of cycling the barbell
Hang Power Clean & Push Press ( 3-5 reps x 6-8 sets; rest 1-2:00)
Build each set as form allows
Specific Prep
[25-30:00]
15s Handstand hold
30s arms only inch worms
15s push ups
1-2 wall walks -or- arms only inchworm + push up
+
3/3 box step ups
3 box jumps
3 box jump overs
Metcon
[30-50:00]
The Rickshank Redemption (Time)
For Quality (20:00 Time CAP)
50/45 cal bike
10 Wall Walks
40 Box Jump Overs (24/20")
40/35 Cal Bike
8 Wall Walks
30 Box jump Overs
30/25 Cal Bike
6 Wall Walks
20 Box Jump Overs
OPEN(RX+):
For Quality (20:00 Time CAP)
50/45 cal bike
50' Handstand Walk
40 Box Jump Overs (24/20")
40/35 Cal Bike
40' Handstand Walk
30 Box jump Overs
30/25 Cal Bike
30' Handstand Walk
20 Box Jump Overs
CC: SUSTAIN
GOAL: Quality movement throughout
The Rickshank Redemption (BUILD) (Time)
For Quality (20:00 Time CAP)
40/35 cal bike
10 Arms Only Inch Worms + Push Up
40 Box Step Overs (24/20")
30/25 Cal Bike
8 Arms Only Inch Worms + Push Up
30 Box Step Overs
25/20 Cal Bike
6 Arms Only Inch Worms + Push Up
20 Box Step Overs
Recovery/Endurance Builder
[50-60:00]
(start these about 30-60s after workout is over)
EMOM 5:00
12s FAST back squat (empty bar) + 45s slow recovery pvc back squat
+
5:00 EASY jog -or- bike
