Friday – 4/12
Context: Practice – The progression from muscle clean > power clean > squat clean
Dynamic Warm Up Option: 2 min row or 2 min jump rope, then 2 rounds of 10 air squats, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of clean pull, shoulder press, thruster
Mobility/Activation/Prehab: Hip
Skill Practice Warm Up: None.
Strength: 7×2 clean pull + power clean complex
Super Set: 7×5 weighted strict ring dip, progression, or db bench press (7 sets of 5 reps, same challenge with all sets)
Metabolic Conditioning: “Feelings are Overrated”
AMReps (FGB style), 3 rounds, 1 minute per station
1. Muscle Clean (H: 35lb hang muscle clean, A: 75lb, P: 115lb) or with dbs (15lb, 35lb*, 50lb)
2. Thruster (same)
3. 20′ sled push (Health: +0lb, Athletic*: +50lb*, Performance: 90lb)
4. Row
<1 min rest on minute 4 & 8>
Scaling Guide: Don’t keep track of reps, just work. Scale Up: 85/135lb bar
Compare to: NEW WORKOUT!
Coaching Tips: You can start on any movement, but they must be completed in any order. For example, if you start on sleds, you will finish with the thrusters before the rest interval. Make sure your elbows are in front of the clean before lowing the bar/dbs (and that you are standing tall). Play to your strengths so if you can get more reps on the cleans or thrusters, try to get more reps there.
Optional ‘Cash Out’ or Hypertrophy: 1 min kb swings, 2 min row, 1 min kb swings, OR 3 sets of 15 db bent over row in a super set with 15-20 loaded hip extensions
“By the Numbers” Book References: Ring Dip p. 363, Muscle Clean p. 313, Thruster p. 357