Warm Up: The below barbell warm up and warm of the lifts will be provided. However, the warm up can be adjusted to your needs. NOTE: Do not exceed more than 5 sets for the lift warm up.
BARBELL WARM UP: 10 MINUTES
Complete the below with the empty bar.
A) 3 sets: 3 Strict Press + 3 Push Press + 3 Thruster
B) 3 sets: 3 Muscle Clean + 3 Tall Clean
C) 3 sets: 4 RDL w/ deadlift grip
D) 3 Sets: 5 Back Squats
LIFT WARM UP
COMPLETE EACH MOVEMENT W/ EMOM3/EMOM5 OR 1:00 EFFORT + 1:00 REST
A) Thruster from rack:
1st set: 1 @ 70%
2nd set: 1 @ 75%
3rd set: 1@ 80%
4th set: 1 @ OPTIONAL WEIGHT
5th set: 1 @ OPTIONAL WEIGHT
% of Thruster
B) Clean
1st set: 1 @ 70%
2nd set: 1 @ 75%
3rd set: 1@ 80%
4th set: 1 @ OPTIONAL WEIGHT
5th set: 1 @ OPTIONAL WEIGHT
% of Clean
C) Deadlift
1st set: 2 @ 70%
2nd set: 2 @ 75%
3rd set: 2@ 80%
4th set: 2 @ OPTIONAL WEIGHT
5th set: 2 @ OPTIONAL WEIGHT
% of Deadlift
D) Back Squat
1st set: 3 @ 70%
2nd set: 3 @ 75%
3rd set: 3 @ 80%
4th set: 3 @ OPTIONAL WEIGHT
5th set: 3 @ OPTIONAL WEIGHT
WORKOUT- Athletes will have 3x 1:00min. attempts + 1:30min. rest between each attempt to establish a max lift of the below movements. There will be a 5:00min. transition period between each movement.
NOTE: If an athlete fails an attempt and time is remaining in the 1:00min. clock, the athlete can choose to try for a 2nd time or wait until the next attempt.
Successful attempts are when the movement is completely executed by the athlete. Failed attempts are when an athlete fails to complete the entire movement.
A) 1RM Thruster from Rack
5:00MIN. Transition
B) 1RM Clean
5:00min. transition
C) 2RM Deadlift
5:00min. transition
D) 3RM Back Squat
AND DENN…. #SNACKS