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ACTIVATION

All done with an empty barbell…

1:30 Slow Bike or Row + :30s second Samson Stretch each side (Video)
5 Good Mornings
5 Back Squats

1:30 Slow Bike or Row + :30s second Samson Stretch each side (Video)
5 Elbow Rotations
5 Strict Presses

1:30 Slow Bike or Row + :30s second Samson Stretch each side (Video)
5 Stiff-Legged Deadlifts
5 Front Squats

CLEAN AND JERK

On the 2:00 x 6 Sets:
3-Position Squat Clean + Split Jerk (Video)

Set #1 (0:00) – 1 Complex @ 50% of 1RM CJ

Set #2 (2:00) – 1 Complex @ 60% of 1RM CJ

Set #3 (4:00) – 1 Complex @ 70% of 1RM CJ

Set #4 (6:00) – 1 Complex @ 75% of 1RM CJ

Set #5 (8:00) – 1 Complex @ 75% – 85% of 1RM CJ

Set #6 (10:00) – 1 Complex @ 75% – 85% of 1RM CJ

Final two complexes are based on feel. We are looking to finish between the ranges of 75-85%, entirely based on how we are feeling. Goal is to establish a heavy complex for the day – but not a max.

"POWER DOWN"

“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (95/65)
12/9 Calorie Row, 12 Power Snatches (95/65)
9/7 Calorie Row, 9 Power Snatches (95/65)

Rest 5:00

“Power Down” Part #2
AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (95/65)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (95/65)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (95/65)

Post rounds + repetitions to the boards below. A full round would be completing the 15/12/9 (modified row/bike cals for females), which will be the challenge today. If we are using an airdyne for the biking portion, complete 21-15-9 calories for males, and 15-12-9 for females. If we do not have a bike today, complete 60-40-20 double-unders.

 

MOBILITY

Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side (Video)

Foam Rolling: Thoracic (Upper Back) – 2:00 (Video)

Barbell Assisted Thoracic Opener – 2 sets of 1:00 (Video)

Wrist Stretches – :30s in each position (Video)

Couch Stretch – 2:00 Each Leg (Video)

Ankle Flexibility (Dorsiflexion) – 1:00 each foot (Video)

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