Warmup
- 5 minutes of light cardio (jogging, cycling, rowing, etc.)
- Dynamic stretches: leg swings, arm circles, hip circles, shoulder rotations
- Foam rolling: focus on quads, hamstrings, glutes, and upper back
- 2 rounds of:
- 10 air squats
- 10 push-ups
- 10 sit-ups
- 10 shoulder dislocations
Strength
- Cleans:
- Warm-up sets: 3 sets of 5 reps with an empty barbell
- Working sets: 5 sets of 3 reps at 75-80% of your 1-rep max
- Rest 2-3 minutes between sets
- Accessory work: Romanian deadlifts - 3 sets of 8 reps at a challenging weight
- Core work: Tabata planks - 8 rounds of 20 seconds on, 10 seconds off
Workout
- Metcon: "Grace"
- 30 Clean and Jerks for time
- RX weight: 135 lbs (61 kg) for men, 95 lbs (43 kg) for women
- Scale the weight as needed to maintain good form and intensity
- Focus on cycling the barbell efficiently and maintaining a steady pace
- Time cap: 10 minutes
Summary
Today's workout focuses on cleans as the strength component. Warmup includes cardio, dynamic stretches, foam rolling, and a couple of rounds of basic exercises. For the strength portion, we have cleans with warm-up sets and working sets, followed by accessory work and Tabata planks for core training. The metcon is a classic benchmark workout called "Grace", consisting of 30 Clean and Jerks for time. Scale the weight as needed and aim to complete it within a 10-minute time cap. Have a great workout!