General Warm-Up
1:30-2:00 Row
:30/:30 Samson Stretch and Lunge
:30/:30 Active Pigeon Pose
10/10 Single Leg Glute Bridges
:30 Glute Bridge Hold
10 Bootstrap Squats
:30 Dead-Bug Alternating Heel Taps
8/8 Staggered Stance Single KB RDL
Specific Barbell Prep
5 Tall Muscle Clean
:15 Behind the Back Elbow Punch Throughs
10 Empty Bar Back Squats
5 Hang Power Cleans
3 Tall Squat Cleans
10 Empty Bar Back Squats
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3 Sets: Building to starting squat weight
3 Back Squats
Back Squat
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 2 Reps @ 90%
Set 5: 1 Rep @ 90-95%
Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.
Modifications:
Level 1: 5 Reps Across @ 7 RPE
Conditioning
For Load:
15:00 EMOM
Minute 1 - 15/12 Calorie Row
Minute 2 - 3 Hang Squat Clean
Minute 3 - Rest
Hang Clean, starting @ 70% of 1RM
% is Based on 1RM Clean
May build the heavy 3 within the range to an RPE 8.5 top single for the day, but the goal is no misses.
Record Each Working Weight
Level 2:
Minute 1 - 12/9 Calorie Row
Goals: Row completed in under :50 per set / Build to ~85% of 1RM on the final set of hang cleans.
Stimulus: Weightlifting Conditioning / Technique Under Moderate Fatigue
RPE: 7/10
Primary Objective: Hang clean technique and loading. This is a clean progression day -- focused row, dialed in positions, quality front rack on every catch.
Secondary Objective: Row completed in under :50 at a controlled 80% effort.
