General: 5:00
50 jumping jack
50 seal jack
5 inch worm
10 spiderman + twist
10 scorpion
__________
Specific: 15:00
10 PVC pass through
5 air squat
5 overhead squat (PVC)
:20 overhead hold (barbell, optimal position)
5 ½ range overhead squat (focusing on bar path going back as butt goes back)
5 full range overhead squats (1 count pause in bottom)
__________
5 push up
5 empty barbell bench press
__________
3 deadlift
3 muscle clean
3 power clean
3 squat clean
__________
Prepare to start the clock and begin with cleans!
RXConditioning/ Intermediate/ Baseline:
“The Other Total”
Sum of the best of each lift:
Clean
Bench press
Overhead squat (can come from rack)
Time Cap: 30 minutes
10:00 at each lift is the approximate proper use of the time–you will need to bank time for some lifts more than others, just be wise in how you use time.
This workout begins with the athlete standing near their pre-loaded barbell. After the call of “3, 2, 1… go,” the athlete may make as many attempts at a 1-rep-max clean as desired. Then the athlete will make as many attempts at a 1-rep-max bench press as desired. Finally, the athlete will make as many attempts at a 1-rep-max overhead squat as desired.
Once the first clean attempt has been declared and attempted, the lifts MUST be completed in order (clean, bench press, overhead squat). Once an athlete completes a bench press repetition (including any warm-up sets), they may not make another attempt at the clean. Once an athlete has completed an overhead squat repetition (including any warm-up sets), they may not make another attempt at the bench press.
(8:00)
“Athlete’s Choice of Burn”
:40 on/ :20 off x 6
Max cals on Bike, Row or Ski
Today we open up the week with another benchmark. We will continue to blend in some traditional benchmark workouts in order to gauge overall fitness improvement through the next 2-3 months! “The other total” is a unique blend of movements that are an amazing measure of “athletic” strength. While the traditional total, press, squat and deadlift are great measures, they are inferior to the thorough measure of the athlete that this combination will demand. Most of the time today should be spent prepping the body and the mind for the best outcome of max loads moved and then we have a short burner to bring it home in the “cool down”.