Barbell Cycling

10rds (30min Cap) — The Pump

  • 10 Curls
  • 10 Presses
  • 10 Tricep Extensions
  • 10 Back squats
  • 10 Lunges (each leg, so 20)
  • 10 Bent Over Rows
  • 10 Oblique landmine rotations (each side, so 20)

Use a 45/35 barbell

7 rds For Time (35min cap)

  • 7 deadlifts (115/75)
  • 7 hang snatches
  • 7 hang cleans
  • 7 push press
  • 7 back squats
  • 7 burpees
  • 7 push-ups

Metcon

15 min 1 set of Bear Complex Every 45 Seconds

Bear Complex

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

increase weight throughout the workout

21, 15, 9 For Time

  • Hang Clean and Jerk (95/65)
  • Row

Metcon

20 min AMRAP

  • 5 x Deadlift
  • 5 x Hang Power Clean
  • 5 x Front Squat
  • 5 x Push Press
  • 5 x Back Squat

Metcon

For time (25 min cap)

  • 50 push-up buy-in

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps each of

  • Deadlift (95/65)
  • Hang Power Clean
  • Thruster
  • 50 push-up cash-out

Attempt to go unbroken for each set of the barbell cycling.

5 min Warm-up

  • Squat Therapy

Conditioning

12 Min ALT EMOM

  • 12 cals x Ski Erg
  • 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

Training Objectives

  • Adapt to barbell training after long break
  • Work on front rack position
  • Rebuild pulling strength

Conditioning

For Time

  • Run a 5k
  • Bike a 5K

METCON

20 Min AMRAP — Incredible Hulk

  • 5 deadlifts (115lb / 75lb)
  • 5 Hang Power Cleans (115lb / 75lb)
  • 5 Front Squats (115lb / 75lb)
  • 5 Push Press (115lb / 75lb)
  • 5 back squat (115lb / 75lb)

Training Objectives

  • Adapt to barbell training after long break
  • Work on front rack position
  • Rebuild pulling strength

Power/Technique Training

10 Min EMOM

  • 1 to 2 Shankle Complexes (95lb / 65lb)
    • 2 Hang Power Cleans
    • 1 Front Squat
    • 2 Jerks

10 Min EMOM

  • 1 to 2 Complexes (125lb / 85lb)
    • 1 x Hang Squat Clean
    • 1 x Squat Clean + Jerk

Strength Training

7 x 3 Increasing Deadlifts with Shrug on Last Rep

Workout

For Time

  • 100 sq cleans with a med ball
  • 3 burpees emom

Then

  • 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

  • Cal on Erg
  • Hang Snatches (75/55)