2024-12-02

• This is the fourth week of our base progression cycle. Athletes will aim to work up to 89%, and then complete all three sets at that load. If we feel that we are getting to the point of failure, drop down in weight to a load that you can complete all three sets of three.
• Barbell should come from a rack.
• Bar must be locked out over our centerline overhead and return back to tap the front of the shoulder in the bottom of our reps.
• Same load used for all three sets.

-Score: Load used across the three sets.

STRICT PRESS

• Sub Kettlebells or Dumbbells
• Push Press
• Push Jerk
• Strict HSPU

:30 Plank Shoulder Taps
:30 Down Dog Stretch
5 Push-ups
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

5 Strict Presses @ A Light Weight

Build to Working Weight

• Overview: Today's workout is a mix of barbell cycling and running. The loading on the barbell should be moderate, meaning we will probably want to break the round of 15 into two sets with a quick rest between sets.
• Target Score: 9:00-13:00
• Stimulus: Moderate Loading
• Runs: Should take about 1:00.
• Hang Power Cleans: Should be completed in no more than 2 sets for any round. Aim to complete the set of 9 reps unbroken.
• Push Jerks: Should be completed in no more than 2 sets for any round. Aim to complete the set of 9 reps unbroken.
• Score: Time

• On the hang power cleans, athletes should try to be quick under the bar. The quicker our sets can be, the less time under tension we will spend.
• Aim to catch the push jerks in a strong solid position. Elbows should beat the feet, meaning you catch the barbell locked out with stability before the feet land.
• Try and run at as hard of a pace as you can that will still allow you to get to the barbell and complete your reps in 2 sets or less.

HANG POWER CLEANS

• Reduce Loading/Reps
• Power Cleans
• Sub Dumbbells or Kettlebells
• Deadlifts at a Light Weight

200M RUN

• 1:15 Time Cap
• 250/225m Row
• 200/180m Ski
• 12/10 Calorie Echo Bike
• 500/450m Bike Erg
• 1:00 Moderate Effort on Treadmill/Runner

PUSH JERK

• Reduce Reps/Loading
• Sub Dumbbells/Kettlebells
• Split Jerk
• Push Press
• Strict Press

400m Jog

Empty Barbell Warm-Up:
Barbell Good Mornings
Barbell Back Squats
Barbell Back Rack Elbow Rotations
Barbell Back Rack Shoulder Press
Barbell Front Squats
Barbell Stiff Leg Deadlifts

Specific Empty Barbell Warm-Up:
5 Hang Clean Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Shoulder Press
5 Push Press
5 Push Jerks

Build to Workout Load

Practice Round:
6 Hang Power Cleans
100m Run
Push Jerks
100m Run