Today we go heavy and then we get powerful. The strength work isn’t as high volume as the other lifts we’ve been training as of late. The goal is to keep it short and sweet on time under tension and to refine barbell cycling skills. Start heavy and stay heavy. Then on the conditioning today the goal is to be challenged on the load! BUT if you can’t do 10 front squats unbroken to start the workout the load is too heavy for you! Yes, the same barbell for the deadlift, power clean and front squat.
3:00 Bike or Row
________
Alternating tabata style warm up
:20 jump rope
:10 Rest/ transition
:20 no push up burpee
:10 rest/ transition
:20 KB Swing (light moderate, russian)
:10 rest/ transition
4 rounds
Every 2:00 execute a heavy power clean “touch and go” double. The goal is to start heavy and stay heavy upwards of 80% RPE or 80% of your 1rm and build if possible.
2-2-2-2-2
RXConditioning
10 Deadlift
10 Box Jump Over (24/20’)
10 Power Clean
10 Box Jump Over (24/20’)
10 Front Squat
2:00 Rest
4 rounds for time.
185/125lb.
Intermediate:
10 Deadlift
10 Box Jump Over (24/20’)
10 Power Clean
10 Box Jump Over (24/20’)
10 Front Squat
2:00 Rest
4 rounds for time.
135/95lb.
Baseline:
10 Deadlift
10 Box Jump Over (12/8’)
10 Power Clean
10 Box Jump Over (12/8’)
10 Front Squat
2:00 Rest
4 rounds for time.
55/35lb.
Banded Terminal knee extension
3×10 each leg
Superset with
Evil wheel
3×10
Rest as needed.
