260112

Warmup

Warmup

1. Dynamic Stretches:

• Arm Circles: 2 sets of 10 reps forward and 10 reps backward
• Leg Swings: 2 sets of 10 reps each leg
• Hip Circles: 2 sets of 10 reps in each direction

1. Mobility Work:

• Wrist Stretch: 1 minute each side
• Ankle Mobility Drills: 1 minute each side
• Thoracic Spine Rotations: 1 minute

1. General Preparation:

• Row or Bike: 5 minutes at an easy pace

1. Specific Warmup:

• Empty Barbell Warm-Up for Cleans:
  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Strict Press
  • 5 Clean and Jerk

Strength

Strength

Clean Complex:

• 3 Sets of:
  • 1 Power Clean
  • 1 Hang Squat Clean
  • 1 Front Squat

Instructions:

• Increase the weight each set within 70-85% of your 1RM Clean.
• Rest 2 minutes between sets.

Workout

Metcon

"Cleans and Cals"

For Time:

• 15-12-9
  • Power Cleans (135/95 lbs)
  • Calories on the Rower

Instructions:

• Scale as necessary to manage form and intensity.
• Aim for unbroken sets on cleans with a quick transition to the rower.
• Target time: 10-12 minutes.

Summary

Today is Clean Day! After a thorough warmup focusing on dynamic movements and a review of clean fundamentals, you'll tackle a clean complex to dial in technique and strength. The metcon "Cleans and Cals" will challenge your power output and stamina, pairing barbell work with aerobic capacity. The session's designed to improve explosiveness and endurance, creating a balanced yet challenging start to the week.