OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
1 Hang Clean + 1 Jerk @ 9/10 RPE
1 Hang Clean + 1 Jerk @ 10/10 RPE
WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a "perfect day" your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
1:00 Ski
10 Hanging Scap Retraction
10 Kip to Swing
10 Front Squat (45/35)
5 Strict Press in Squat Stance (45/35)
-Then-
Build to thruster weight.
2. Workout Prep
1 Set (at workout pace):
5 Chest to Bar Pull Ups
2×25’ Shuttle Run
2 Thrusters (at workout weight)
25 Chest to Bar Pull Ups
4×25’ Shuttle Run
15 Thrusters (135/95)
*Split all reps as needed
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: SPRINT into PAIN CAVE!!! This is a sprint workout so go FAST!!! You have plenty of recovery built in
How it should Feel: PAIN!!!! The burn will set in after each round, because intensity will be so high. Don’t slow down and keep it fast and furious each set! Make it hurt!
WORKOUT STRATEGY & FLOW
Chest to bar: these are ideally unbroken. They are at the beginning of each round so aim for that.
Box jump overs: aim to keep these at a consistent and fast pace. Use the step out and back in method for settling into a pace.
Thrusters: these should be unbroken. Rest a second before you pick to bar up to ensure you can do them in one set! Use good hip drive to get the bar up fast.
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