GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull Up Progressions and Practice
WARM UP
0-10 minutes
2 Sets
Deadlift
Muscle Clean
Front Squat
Strict Press
Power Clean
Front Squat
Thruster
Sq Clean Thruster
* 3 each with an empty barbell or light weight
STRENGTH/SKILL
10-35 minutes
Power Clean + Push Press (1RM)
* Rest 1:30-2:00 between sets.
* take 6-8 sets to work up
* Beginners take 10 X 1+1 adding weight if form permits.
* take 6-8 sets to work up
* Beginners take 10 X 1+1 adding weight if form permits.
Barbell Row (3 X 12)
* rest 60 seconds between
* the weight should be challenging. This is a strength movement. If you are going unbroken, then the weight is too light.
* the weight should be challenging. This is a strength movement. If you are going unbroken, then the weight is too light.
METABOLIC CONDITIONING
35-50 minutes
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
Masters: 65lbs
Metcon (AMRAP – Reps)
Grace Substitute:
AMRAP 6
AMRAP 6
10 DB Thrusters
6 Burpees
ACCESSORY
Partner Glute Hams: Accumulate 20
Weighted Sit-Ups
3 x 10-15