Wednesday 3.15.2023

*Coach’s Notes:

• Today’s Clean work is intended to be technique-focused — only go up in weight if you feel good in all of your positions.

• On the Bulgarian Split Squats for “Fitness,” utilize a PVC pipe for balance if needed to achieve adequate range of motion, but the goal is to progress toward unassisted reps with just your bodyweight, then into loading with Dumbbells.

“FITNESS”

A. Three sets of:
Bulgarian Split Squat x 8-10 reps each leg @ 20X0
Rest 30 seconds between legs
Single Leg Glute Bridge x 10-12 reps each leg @20X0 (elevate the front foot and/or hold a DB on the hips if able here)
Rest 30 seconds
Single Arm Trap-3 Raise x 8-10 reps each arm @ 20X0
Rest 30 seconds
Single Arm KB Front Rack Carry x 30 seconds each arm
Rest 30 seconds

B. For time:
30 Russian Kettlebell Swings
600 Meter Ski Erg (can sub in 1200 Meter Bike Erg in larger classes)
20 Russian Kettlebell Swings
400 Meter Ski Erg (or 800 Meter Bike Erg)
10 Russian Kettlebell Swings
200 Meter Ski Erg (or 400 Meter Bike Erg)

*Ski Erg is the preferred machine here — if you weren’t here for Tuesday’s workout, you can also opt to Row for this if there aren’t enough Skis.

C. (if you have time) Two or Three sets of:
Side Plank or Star Plank x 25-35 seconds/side
Rest 30 seconds between sides

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean (above the knee) + Hang Clean from 2″ Below Knee
(pause 1-2 seconds in each starting position before cleaning)

Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Clean. Only add weight if your movement is fast and technically sound.

B. For time:
10 Power Cleans (155/103 lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders

*Compare to 4.20.2022

C. (if you have time) Two or Three sets of:
Side Plank or Star Plank x 20-35 seconds/side
Rest 30 seconds between sides

“ENDURANCE (AKA SWEAT SESH)”

750m Row @85-90%
Rest 3 minutes
x 3 sets
+
500 Meter Row @85-90%
Rest 2 minutes
x 4-5 sets
+
250m Row @85-90%
Rest 1 minute
x 5-7 sets

**This workout can also be completed on the Ski Erg or Bike Erg (double the distance if biking).