CLEAN REVIEW BB
3x Clean deadlift
3x Muscle clean
3x High hang clean
3x Hang power clean
3x Power clean
FRONT SQUAT PROGRESSION
3x Front-squat initiations
3x Above parallel front-squat initiations
2×3 Front-squat
WORKOUT PRIMER LOADING
5 sets:
3 front squats
3 bar-facing burpees
– Barbell should come from the floor.
– Build to a heavy triple prior to the workout.
RX
For time:
50 front squats (95/135 lb)
50 bar-facing burpees
INTERMEDIATE
For time:
50 front squats (65/95 lb)
50 bar-facing burpees
BEGINNER
For time:
30 front squats (35/45 lb)
30 bar-facing burpees
INTENDED STIMULUS
6:00-9:00. Squats in 5 sets or less. 10+ burpee/minute pace.
What to Expect: The burpees will be VERY slow to begin with and athletes will speed up as the legs recover from the squats. The challenge is to push athletes to burpee faster than they want to in the first 10 reps.
Scaling: Reduce front squat load to allow for 10+ unbroken reps. Reduce burpee volume to 30 reps for deconditioned athletes. Scale to regular burpees or burpees bar step-overs.
Modify to lateral burpees over the bar to accommodate space limitations.
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll IT band/leg
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Front rack. thoracic spine, hips
1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist – see video (down)
– Side lunges
– Crab walk (focus on maintaining high hips)
– Burpee broad jump
200m Run MODERATE
3 rounds for quality
5 scap pull-ups
10 plank shoulder taps (R/L) to down dog
10 bootstrappers
200m Run FAST/STRIDE