🏋️‍♂️ Workouts 🏋️‍♀️

- 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