Warmup
Warmup:
General Cardio:
- 5-minute easy row or bike to get the blood flowing.
Dynamic Stretches:
- Arm circles: 10 forward, 10 backward
- Leg swings: 10 front-to-back each leg
- Hip circles: 10 each direction
- Ankle circles: 10 each direction
Specific Warmup:
- 2 rounds of:
- 10 PVC pipe pass-throughs
- 10 PVC pipe overhead squats
- 10 empty barbell hang power cleans
Strength
Strength:
Cleans
Warm-up sets:
5 reps @ 50% of 1RM
3 reps @ 60%
3 reps @ 70%
Working sets:
5 sets of 3 reps at 80% of 1RM.
Focus on maintaining form, especially in the second pull and keeping the bar close to the body.
Workout
Metcon:
"Clean Crusher"
For Time:
- 21 Power Cleans (135/95 lb)
- 21 Bar-Facing Burpees
- 15 Power Cleans (155/105 lb)
- 15 Bar-Facing Burpees
- 9 Power Cleans (185/125 lb)
- 9 Bar-Facing Burpees
Time Cap: 15 minutes.
Focus on quick transitions between cleans and burpees. Manage your grip during the power cleans.
Summary
Today's workout centers on improving your clean technique and strength, followed by a demanding barbell and burpee circuit. The warmup and strength session build a solid foundation, improving your clean form before challenging your endurance and speed in the metcon. Keep focused on maintaining good technique as the weights increase.