Friday, August 21

"Grindstone" Week #9 ------------------- 1. Mobility and Activation (~10:00) 2. Clean and Jerk Stamina (~10:00) 3. Back Squat (~15:00) 4. Conditioning (~20:00) WARMUP 2 3 Rounds for Quality 15 Banded Pull Aparts 20 Alternating Plank Shoulder Taps 5 Inch Worm to Push-up 5 Empty Bar Bear Complex

Clean and Jerk Stamina (Weight)

Clean and Jerk Stamina [Week 3 of 3] On the Minute x 5: 5 Touch-and-Go Power Clean and Jerks [Recommended Starting/Outlook Weights]: Week 1: 50% of 1RM Clean and Jerk Week 2: 55% of 1RM Clean and Jerk Week 3: 57-62% of 1RM Clean and Jerk The final clean and jerk piece for the day will work stamina in barbell cycling Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains You can power clean or squat clean and push jerk or split jerk Today marks week 1 of 3 in this progression We recommend starting around 50% of your 1RM Clean and Jerk We'll look to gradually build over the coming weeks Use the same weight for all 5 sets

Back Squat (10RM)

Warmup Sets 10-8-5 Starting light and adding to the bar each set before reaching your working weightWe are using the previous week's progressions to work up to a new 10 rep max back squat. You should choose a weight that is a given for the first 5 reps, challenging for reps 6-8, and then dig deep for the final 2. Rest as needed at the top of each rep and focus on speed out of the bottom of each rep. BACK SQUAT Focus on keeping a good bracing position and your entire shoe flat on the floor. We want to keep four points of contact between the floor and our feet. Inside and outside ball of our foot. Heel down Big toe pressed into the floor. Keep our eyes slightly above the horizon to keep a mature squat position.

Dumbo (Time)

5 Rounds For Time: 15/12 Calorie Assault Bike 10 Double Dumbbell Thrusters 5 Double Dumbbell Box Step-Overs Dumbbells: 50's/35's Box: 24"/20" The highlight of this triplet workout is the odd-object dumbbell movements This "grindy" 5-round workout is intended to take around 12-18 minutes to complete DOUBLE DUMBBELL THRUSTERS Let's choose our weight today based off the double dumbbell thrusters This should be a weight that you are capable of completing for 20+ unbroken reps when fresh Within the workout, these are ideally completed in no more than 2 sets each round You are allowed to squat clean the first rep of each set if you'd like DOUBLE DUMBBELL BOX STEP-OVERS Hold the dumbbells in the hang position (by your sides) for this station You do not have to stand to full extension on top of the box Alternate which leg steps up to the box on every rep You can face the box or complete these laterally

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