Sunday June 26th
22.06.26
INTENDED STIMULUS
Sub 10:00 workout.
Light barbell cycling and barbell stamina session.
Complete the set of 30 power cleans and lunges between 1:00-2:00 each.
RX
For time:
30-20-10:
Power cleans (95/65 lb)
Lateral hops over the barbell
Alternating front rack barbell lunges
Lateral hops over the barbell
LEVEL 2
For time:
30-20-10:
Power cleans (75/55 lb)
Lateral hops over the barbell
Alternating front rack barbell lunges
Lateral hops over the barbell
LEVEL 1
For time:
30-20-10:
Power cleans (55/35 lb)
Lateral hops
Alternating front/back rack lunges
Lateral hops
SKILL WORK
Pre-workout:
On a 5:00 clock:
Every :30 perform:
2 power cleans
– Cleans must be performed as touch and go reps
STRETCHING
1:00 foam roll calf/leg
1:00 foam roll IT band/leg
WHITE BOARD BRIEF
Target time | 6:00-10:00
We are finishing off the week with another pedal to the floor burner of a workout. Not only is this workout meant to be fast, it challenges your barbell stamina. How long can you hang on to the barbell? Can you go unbroken through the entire workout?
The barbell is meant to be light and allow you to cycle at least 10 reps quickly. In the set of 30, both the power cleans and the barbell lunges should be completed in 1:00-2:00 each.
If you are on the fence about what weight to use, go with the lighter option and simply move faster through the workout.
Prior to starting the workout today, we are going to spend time practicing barbell cycling with a heavier load than what you plan on using in the workout. You can then base your workout weight off of this pre-workout session.
