Monday
Warm-up
Weightlifting
Hang Clean (10 EMOM)
Warm-up
Warm-up
TOES-TO-BAR PROGRESSION| 6:00
3 Lying toes-to-bars
3 Hanging knee raises
3 Kipping knee raises
3 Toes-to-bars attempts
3 Lying toes-to-bars
3 Hanging knee raises
3 Kipping knee raises
3 Toes-to-bars attempts
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars
AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars
INTERMEDIATE
AMRAP 10:
5 power cleans (105/155 lb)
5 toes-to-bars
BEGINNER
AMRAP 10:
5 power cleans (55/75 lb)
10 hanging knee raises
INTENDED STIMULUS
Repeat from Sept. 17, 2021!
Complete 5+ rounds.
The load for the power cleans should be considered moderately heavy.
The athlete should be able to complete 5+ cleans in a row in the warm-up but will need to use small sets during the workout to keep moving.
The toes-to-bars should be completed in 2 sets or less.
Expect grip to be the limiting factor.
Repeat from Sept. 17, 2021!
Complete 5+ rounds.
The load for the power cleans should be considered moderately heavy.
The athlete should be able to complete 5+ cleans in a row in the warm-up but will need to use small sets during the workout to keep moving.
The toes-to-bars should be completed in 2 sets or less.
Expect grip to be the limiting factor.
Cool Down
2 sets:
:30 forearm stretch (palms down, fingers forward)
:30 forearm stretch (palms down, fingers backward)
:30 forearm stretch (back of hand, fingers backward)
:30 forearm stretch (palms down, fingers forward)
:30 forearm stretch (palms down, fingers backward)
:30 forearm stretch (back of hand, fingers backward)
If an athlete doesn’t want to go heavy, have them perform sets of 3-5 reps at a time instead.