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)