Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy bike erg
5 Deadbugs (each side)
5 Deadlifts (empty bar)
5 Single DB Shoulder to Overhead (each side)
5 Situps (focusing on leg extension during situp for GHD)
**2. Strength Prep**
Burgener Warm Up Clean (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Clean
5 Front Squats
– into –
2 sets (empty bar)
1 Hang Clean + 1 Below the Knee + 1 Full Clean
* Once complete give athletes 2-3 sets to warm up to starting weight
**3. Workout Prep**
2 sets
2 Deadlifts (add weight each set)
3 Double Dumbbell Shoulder to Overhead (add weight each set)
4 GHD’s (2 Parallel + 2 Full GHD’s)
3 Position Clean (hang, below knee, floor) 5×3
3 Position Cleans (hang, below the knee, floor):
– 2 sets @ 70% 1RM Clean
– 3 sets at 75% 1RM Clean or a heavy moderate weight
* rest 60-90 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Bombay
12 min AMRAP
2-4-6-8-10….
Deadlifts (225/155)
Double Dumbbell Shoulder to Overhead (50’s/35’s)
GHD sit ups or Stick Sit Ups
Accessory
1 min pigeon pose (elevated or on floor – each side)
1 min overhead banded shoulder distraction (each side)
1 min seal pose (feet on wall for deeper stretch)
3 Position Clean (hang, below knee, floor) 5×3
3 Position Cleans (hang, below the knee, floor):
– 2 sets @ moderate weight
– 3 sets at add weight, but keep moderate. no failures
* rest 60-90 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Bombay
12 min AMRAP
2-4-6-8-10….
Deadlifts
Double Dumbbell Shoulder to Overhead
Sit Ups
*Deadlift should be something you can do 10 unbroken with.
