🏋️‍♂️ Workouts 🏋️‍♀️

- Build to a heavy single rep as long as you can keep good form and technique.

- This piece is meant to prime your body for the following conditioning piece and help establish what weight you will use in it.

- Be prepared to start your metcon 4 minutes after building to a heavy single.

- Fitness Attribute Improved: Explosive Power

TECHNIQUE CUES:

- Feet hip-width apart and grip shoulder-width apart.

- Set up with a neutral back, full grip on the bar (hook grip is ideal), and knees pressed outward to activate your glutes.

- Keep your arms flexed and locked out through extension.

- As you extend your hips and ankles (as if jumping), aggressively pull yourself under the bar and rotate your elbows around the bar.

- Catch the bar in the front rack position with your feet shoulder-width apart and knees pressed outward to keep hips and glutes engaged.

POWER CLEAN

- Hang Power Cleans

- Sub Dumbbells

- Deadlifts

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Power Cleans at a Light Weight

3 Power Cleans at a Moderate Weight

Begin Build

- Overview: Start this workout 4 minutes after building to a heavy power clean in Part A. The box jumps and bike will start to play a factor in your fatigue levels, making the ascending power cleans a test of strength endurance and barbell cycling efficiency.

- Power Cleans: The reps increase by 1 rep every round. Use 70% of your heaviest single established in Part A. This should be a weight you can complete in steady singles.

- Box Jumps: Must reach full lockout/extension of the hips & knees at the top of the box. Step down off the top of the box - no rebounding.

- Intended Intensity: RPE 6-7

- Target Loading: Moderate-Heavy (70%)

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 8-10 Rounds

- Aim for steady pacing and short transitions. Work at a pace that allows you to stay moving continuously.

- Power Cleans: Steady, quick singles will likely be your best bet here.

- Bike: Aim for a smooth, strong pace (RPE 6-7) that you can hold throughout and allows you to get right back to the barbell.

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells

- Deadlifts

BOX JUMPS

- Reduce Box Height

- Box Step-Ups

- 12 Squat Jumps

- 12 Jumping Lunges

- Alternating Single-Leg Squats

- 12 Reverse Lunges

- Broad Jumps

10/8 CALORIE ECHO BIKE

- 1:00 Time Cap

- 12/10 Calorie Bike Erg

- 12/10 Calorie Row

- 10/8 Calorie Ski

- 150m Run

- 0:50 Effort on Treadmill/Runner

- 12 Shuttle Runs (1 rep = 10m)

- 12 Burpees

2 Rounds:

2 Power Cleans

3 Box Jumps

5 Calorie Bike