General Warm Up (5-12)
2 rounds:
10 Single Leg Glute Bridge (each leg)
10 Single Leg Line Hops (forward and lateral each leg)
10 Pushup Shoulder Tap (pushup, tap, tap)
10 Alternating Box Step Up
Specific Warm Up (12-24)
Deadlift:
5 Hips to Above Knee (Focus on bending over)
5 Hips to Above Knee then Below Knee (focus on knees getting out of the way as they go from above to below knee)
5 Hips to Above knee, then below knee then mid shin
5 Normal Deadlift
Hang Power Clean/Jerk:
5 Hang Elbows high and outside
5 Hang Muscle Clean
5 Strict Press
5 Push Press
5 Push Jerk
5 Clean Drop (focus on landing position)
5 Hang Power Clean
5 Split Jerks (focus on footwork, good strong landing position)
then…
1-2 complexes empty barbell to get a feel for it
+
5 Box Jump (low height)
4 Box Jump Over (workout height)
(25-37)
In 12:00 build to a heavy of the following complex:
3 Deadlift
2 Hang Power Clean
1 Split Jerk
*use the 12:00 provided to prime yourself as you build the barbell today to find the heaviest complex you can perform for the day.
RXConditioning (39-54)
For time:
45 Deadlift (155/105lb.)
30 Box jump over (24/20’)
30 Hang clean
30 Box jump over
15 Shoulder to overhead
30 Box jump over
Goal: Sub 11 minutes
Cap: 15 minutes
Intermediate
For time:
45 Deadlift (95/65lb.)
30 Box jump over (20/16’)
30 Hang clean
30 Box jump over
15 Shoulder to overhead
30 Box jump over
Baseline
For time:
30 Deadlift (35/15lb.)
20 Box jump over (custom height, stack plates)
20 Hang clean
20 Box jump over
10 Shoulder to overhead
20 Box jump over
(55-60)
1:00 KB Lat Smash (each side)
:30-1:00 Box Pigeon Stretch (each side)
(0-5)
Today we get after a complex as our strength work. These complex exercises/movements have a unique means to build balance, accuracy, coordination and agility better than most. There is no doubt that when you challenge the loading you will receive plenty of strength and power benefits, but the first 4 neuromuscular adaptations are the ones most overlooked. Blending these demands with the strength stimulus is what consistently sets apart our means of training with others–the carry over into everyday life through task or mission should be obvious. Challenge yourself today! After we lift heavy, we deload the bars to a load that should be highly cyclical for you. It is ok for it to create a formidable challenge, but if you cannot deadlift the load you choose for 20+ reps unbroken it is too heavy for this stimulus. The idea is to pick a weight that does not have to be adjusted as the movements evolve and the workout advances. If you are poor at shoulder to overhead or hang cleans, then the load that allows you to perform those well is the load that should be on the barbell.