• Daniel LaPointe

Saturday, May 11


ACTIVATION 2 Rounds: 1:30 Light Row or Bike 5 Scap Retractions 10 Slow Air Squats :30s Alternating Warrior Squats 2 Rounds: 200 Meter Jog 5 Dumbbell Strict Presses, each side 5 Waiter Squats, each side 2 Rounds: :30s Spiderman + Reach 10 Hollow Rocks 10 Pausing Glute Bridges :30s Russian Baby Makers

Clean and Jerk

Part #1 - Clean Primer 5 Sets of 3: Tall Cleans Part #2 - Clean and Jerk Complex On the Minute x 6: 1 Clean Pull 1 Hang Squat Clean 1 Jerk Sets #1+2 - 70% Sets #3+4 - 75% Sets #5+6 - 75-80%, based on feel.

Beast Builder V1 (AMRAP - Rounds)

On the Minute x 6: Min #1 - 6 Hang Squat Cleans + 1 Push Jerk Min #2 - 5 Hang Squat Cleans + 2 Push Jerks Min #3 - 4 Hang Squat Cleans + 3 Push Jerks Min #4 - 3 Hang Squat Cleans + 4 Push Jerks Min #5 - 2 Hang Squat Cleans + 5 Push Jerks Min #6 - 1 Hang Squat Clean + 6 Push Jerks Barbell Loading - 55% of 1RM This is intended to be on the lighter side on the loading, but looks can be deceiving. This is a test that is less about absolute strength, and far more about stamina in the movements. Intended to be metabolic builder, we will be building on both this rep scheme and percentage in the coming weeks (after next week's deload). This is a chance to feel through the combination.

Cement Mixer (Time)

Every 3:00 for 7 Rounds: 400 Meter Run 12 Toes to Bar *Score for todays workout is the slowest round.

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