Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 round of rowling (max penalty of 5 burpees over rower)
10 Banded good mornings
5 Deadlifts (empty bar – build across)
30 single unders
**2. Workout Prep**
1 round
20 Sec. Row (workout pace)
2 Burpee over Bar
2 Deadlifts (at workout weight)
10 Double Unders
* Transition smooth from station to station *
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
– Back to the warm-up, Athletes should be familiar with it since they just completed it in the warm-up.
3 x (1+1+1+1+1) – Clean Deadlift (mid thigh) + Power Clean + Front Squat + Push Press + Push Jerk (Start light and add weight)
– into the complex –
The Pagemaster
AMRAP 15 Minutes
15/12 Calorie Row
15 Burpee over Bar
15 Deadlift (185/125)
75 Double Unders
Clean Deadlift (to mid thigh) + Clean + Jerk 4×3
Clean deadlift to Mid Thigh + clean + jerk:
(1+1+1) x 4 sets @ 85-95% 1RM Clean and Jerk
*Rest 60-90 seconds between sets.
Deadlift 4×3
Deadlift:
4×3 (Building)
*Rest 60-90 seconds between sets*
Accessory
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
Press Focus For More Effortless Burpees And Better Rowing
https://www.youtube.com/watch?v=6-YdSbhBp-o
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