Saturday
WORKOUT oF THE DAY
Warm Up:
1 Set:
30 seconds Speed Steps
5 KB/DB Windmill per arm
30 seconds PVC External Rotation Stretch
10 Prone Lift Offs
10 Mini Broad Jumps
Clean Warm Up Series V2
- Clean Deadlift
- Clean Deadlift +Shrug
- Clean High Pull
- Muscle Clean
- Power Clean
A. 5 sets:
90 seconds row/run/bike @ 7/10 RPE
into...
Power Clean + Hang Power Clean + Jerk
Start at 5-6/10 RPE and add weight as able/comfortable to 8-9/10 RPE
B. 2k run
Into…
6 rounds:
60ft Walking Lunge
6 Power Snatch 95/65
6 Overhead Squat 96/65
60 ft Farmer's Carry
6 Toes to Bar
6 Burpees
Into…
2k run
Optional scale to power clean and jerk and front squat if overhead movements are not friendly for you.
SCALED/LIMITED EQUIPMENT
Warm Up:
1 Set:
30 seconds Speed Steps
5 KB/DB Windmill per arm
30 seconds PVC External Rotation Stretch
10 Prone Lift Offs
10 Mini Broad Jumps
Clean Warm Up Series V2
- Clean Deadlift
- Clean Deadlift +Shrug
- Clean High Pull
- Muscle Clean
- Power Clean
A. 5 sets:
60 seconds row/run/bike @ 7/10 RPE
Into…
8 Alternating DB Clean and Jerk
B. 500m-1k run
Into…
6 rounds:
60ft Walking Lunge
6 Alternating DB Snatch
6 DB Front Squat or Goblet Squat
60 ft Farmer's Carry
6 Reverse Sit Ups
6 Burpees
Into…
500m-1k run
COACHES NOTES
A. Stamina Saturday is back! And it begins with a clean and jerk complex along with your choice of moderate intensity aerobic work. If you are proficient with Olympic lifting, go ahead and add weight each round working up to a challenging complex for the final set. Otherwise stay around a 7/10 RPE and focus on quality movement! The light equipment workout will use the same weight for all rounds with the dumbbell. Remember to keep the cardio at that 7/10 which will get you breathing but not too winded to do the movements.
B. The meat of the workout is a 6 rounds for time piece sandwiched in between two runs! You will perform the runs and go immediately into the 6 rounder and then immediately back out on your runs. If you can take your time for all three components, that would be ideal! Work hard on the run but remember you have to do a workout right away. For the 6 round workout, we are recommending some weights so take a look at those. 95/65 is a lightweight prescription for these movements and you should be able to link the two barbell movements together all the way through this workout. If you need to sub out the power snatch and / or overhead squat for power clean and jerk and front squat, feel free to do so. If you don’t have 60ft of space for the lunges or the carries, that would be about 16 lunge steps (alternating) and about 20 seconds of heavy farmer’s hold.
See what you can do on that last 2km run when your legs are screaming and giving you the middle finger! You may have more in you than you think…
For the light equipment version of this workout, we are swapping in some dumbbell movements and reducing the run distance to a range. Choose what you feel is in your ability and don’t forget that you can absolutely incorporate a run/walk strategy AND build rest in to the workout if you need to.
Keep four scores for this workout. Total time, time for the first run, time for the 6 rounds, and time for the final run.
Great work this week!
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