Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min Amrap
1:00 Machine
3 Inch Worms
10 Bar Rows
5 Air Squats + Step Back Lunge (L&R)
**2. Strength Prep**
Empty Bar
3 Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Squat Cleans
– into –
3x though (empty bar)
1 Power Clean + 1 Hang Squat Clean + Squat Clean
– into –
Give athletes 2-3 Warm ups sets (adding weight) before diving into percentages.
**3. Workout Prep**
2 rounds
Round 1:
5 Bench Press (75% of Workout Weight)
5 Front Squats (75% of Workout Weight)
Round 2:
5 Bench Press (workout weight)
5 Front Squats (workout weight)
3 Position Clean (hang, below knee, floor) 5×3
Power Clean + Hang Clean + Clean:
– 2 sets x 1+1+1 reps @ 72.5% 1 RM clean
– 3 sets x 1+1+1 reps @ 77.5% 1 RM clean
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
Vibranium
10 rounds
10 Bench Press (135/95)
10 Front Squats (135/95)
Accessory
4 sets
10 Single Arm Dumbbell Lawnmower Row (each)
10 Single Leg Glute Bridges (each)
