May 4

Monday, May 4

Last week of our 8 week cycle!  We will be testing our 1 rep max clean and jerk, snatch and back squat, along with a couple classic benchmark tests:  “Kelly” and “Nate.”

Prehab

Leg Swings x 10 reps each direction
Super rack stretch with Barbell, 1 minute
Gristle x 10 reps (5 each side)
Foam Roll Glutes, Quads, Lats and Back

Warmup

“Rowling” – 3 attempts to Row 100 meters exactly, perform 1 Burpee for each meter over or under

10 reps of the complex:
Deadlift + Hang Power Clean + Front Squat + Push Press

Strength

20 minutes to establish 1 rep max Clean and Jerk

Notes:  We have been working power cleans over the past 8 weeks, which should translate into a bigger pull, along with our box squat and front squat work, lets see what we can do today! Newer athletes should perform more reps at a lighter weight, prioritizing good positions and speed.  Feel free to perform a deadlift plus hang clean plus front squat plus push press as needed.

Conditioning

Row 500 Meters for time

When the clock reaches 4 minutes, perform…

30 Dumbbell Man-Makers for time

When the clock reaches 14 minutes, perform…

Run 800 meters for time

Notes:  There will be 3 scores for this workout.  Prescribed for the manmakers is 35/25 dbs, with each rep being a pushup, row each arm into squat clean thruster.

Cool Down

Wall Extensions, 2×10 reps
Calf Stretch x 60 seconds each
Sampson Stretch x 60 seconds each
Pigeon Stretch x 60 seconds each