25.03.2024

TUESDAY – OLYMPIC LIFTING & CONDITIONING (80 min)

Pre-Warm-up (10 min):

• Upper back/shoulder activation:
  • 15 x band pull-aparts (3 sets)
  • 10 x face pulls with band
  • 10 x Cuban rotations (light weight)
  • 8 x scapular push-ups
• Hip/ankle prep:
  • 60s pigeon pose each side
  • 10 x hip circles each leg
  • 10 x ankle mobility with band

Warm-up (15 min):

• 500m row (build pace)
• Olympic lift progression with PVC/empty bar:
  • 10 x clean high pull
  • 10 x muscle clean
  • 10 x power clean
  • 10 x front rack lunges
  • 5 x push jerk

Strength/Skill (30 min):

1. Power Clean: 5 sets
   • 3 reps @ 60-65-70-70-65% 1RM
   • Focus on explosive hip extension
   • Rest 2 min between sets
2. Push Jerk: 4 sets
   • 5 reps @ 60-65-70-65% 1RM
   • Focus on active shoulder position
   • Rest 2 min between sets
3. Core Work:
   • 3 rounds:
     • 10 weighted Russian twists
     • 45s hollow hold
     • 10 superman holds
     • 30s rest

WOD (20 min):

EMOM 20:

• Min 1: 6 DB Power Cleans
• Min 2: 8 Front Rack Lunges (total)
• Min 3: 10 DB Push Press
• Min 4: 12/10 cal Row/Bike
• Min 5: Rest

Cool-down (5 min):

• 300m light row
• Mobility flow:
  • 30s child’s pose with arm reaches
  • 30s each side thread the needle
  • 30s down dog to up dog flow
  • 30s crossed-leg forward fold for hips