01/07/24 Monday Workout of the Day

Warm-Up:

3 Sets, For Quality (10:00 Cap)

200m Run

10m/10m A-Skips + B-Skps

5 Tall Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

8 Back Rack Reactive Quarter Squat Jumps

6 Bradford Press with Lockout

Barbell Cycling Practice (5mins)

The focus today is to find that quick single cycling pattern that allows for athletes to stay efficient and smooth throughout this workout. Have athletes hit some reps with a pause in the catch of the clean and then overhead, then hitting a push jerk with a pause in the catch. Next we will go directly from the clean into the push jerk, still pausing in the push jerk, then standing to full extension. After that we want to think about a catch + catch and stand. This way it begins to feel flowy and rhythmic for quick singles. This will be the intent and goal of the training session today.

“Iron Fist”

5 Rounds for Time

600m Run

10 Clean and Jerks 61/43kg

Rx+: 

5 Rounds for Time

600m Run

10 Clean and Jerks 70/48kg

Goal Time 18:00-23:00

Time Cap: 25:00

Core / Glute Finisher:

4 Sets, For Quality

10/10 Single Leg Glute Bridge

30 sec Glute Bridge Hold

10 Tempo Banded Hamstring Curls 40x2 + Max Out Speed Banded Hamstring Curls

Rest as needed between sets

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose