*2023-01-13*

𝗕𝗘𝗙𝗢𝗥𝗘 𝗬𝗢𝗨 𝗦𝗧𝗔𝗥𝗧:
Complete your own personal mobility/pre-hab exercises if you have them or any specific exercises you know you need to do before training.

Prepare a barbell and plates.

𝗪𝗔𝗥𝗠 𝗨𝗣:
Bike erg 5 minutes at increasing pace.
⬇
2 Sets with a barbell:
Snatch pulls from the hip x 5 reps
Muscle snatch from the hip x 5 reps
BTN strict press x 5 reps
Paused overhead squats x 5 reps
-Rest 30s-
Muscle clean from the hip x 5 reps
Strict press x 5 reps
Front squat x 5 reps
-Rest 30s-
⬇
2 Sets with light load:
Paused-catch power snatch x 3 reps
Squat snatch x 3 reps
Overhead squat x 3 reps
-Rest 30-60s-
⬇
2 Sets with light load:
Power clean + push press + split jerk x 3 reps
-Rest 30-60s-
⬇
Build to workout load

BARBELL CYCLING
For time:
5 Overhead squats @ @70%1RM_CLEAN_JERK
5 Snatch @ @70%1RM_CLEAN_JERK
10 Clean and jerks @ @70%1RM_CLEAN_JERK
5 Snatch @ @70%1RM_CLEAN_JERK
5 Overhead squats @ @70%1RM_CLEAN_JERK

▶Weight cap at 110/80kg
▶All reps taken from the floor, sets do not need to be unbroken.
▶Any style can be used for the snatch and clean & jerk.

🏆LBW23X2 (ELITE/RX)
5 Minute AMRAP:
1-2-3-4-5-6-7-8 reps of
Squat snatch 61/43kg
Ring muscle up

-Rest 5:00-

5 Minute AMRAP:
1-2-3-4-5-6-7-8 reps of
Squat clean to overhead 61/43kg
Bar muscle up

𝘕𝘰𝘵𝘦𝘴: 5 𝘔𝘪𝘯𝘶𝘵𝘦𝘴 𝘪𝘴 𝘢 𝘱𝘳𝘦𝘵𝘵𝘺 𝘴𝘩𝘰𝘳𝘵 𝘵𝘪𝘮𝘦 𝘥𝘰𝘮𝘢𝘪𝘯 𝘧𝘰𝘳 𝘵𝘩𝘪𝘴 𝘭𝘦𝘷𝘦𝘭 𝘰𝘧 𝘴𝘬𝘪𝘭𝘭 𝘸𝘰𝘳𝘬𝘰𝘶𝘵. 𝘛𝘩𝘦 𝘳𝘦𝘴𝘵 𝘯𝘦𝘦𝘥𝘦𝘥 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘮𝘶𝘴𝘤𝘭𝘦 𝘶𝘱 𝘴𝘦𝘵𝘴 𝘸𝘪𝘭𝘭 𝘦𝘢𝘵 𝘢𝘸𝘢𝘺 𝘢𝘵 𝘵𝘩𝘦 𝘤𝘭𝘰𝘤𝘬 𝘲𝘶𝘪𝘤𝘬𝘭𝘺. 𝘌𝘭𝘪𝘵𝘦 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘢𝘣𝘭𝘦 𝘵𝘰 𝘱𝘶𝘴𝘩 𝘵𝘩𝘦 𝘱𝘢𝘤𝘦 𝘧𝘳𝘰𝘮 𝘵𝘩𝘦 𝘴𝘵𝘢𝘳𝘵 𝘩𝘦𝘳𝘦, 𝘢𝘪𝘮𝘪𝘯𝘨 𝘧𝘰𝘳 𝘶𝘯𝘣𝘳𝘰𝘬𝘦𝘯 𝘮𝘶𝘴𝘤𝘭𝘦 𝘶𝘱𝘴 𝘴𝘦𝘵𝘴 𝘧𝘰𝘳 𝘢𝘴 𝘭𝘰𝘯𝘨 𝘢𝘴 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦 𝘣𝘶𝘵 𝘬𝘦𝘦𝘱𝘪𝘯𝘨 𝘵𝘩𝘦 𝘤𝘭𝘶𝘴𝘵𝘦𝘳𝘴 𝘵𝘰 𝘴𝘮𝘰𝘰𝘵𝘩 𝘢𝘯𝘥 𝘦𝘧𝘧𝘪𝘤𝘪𝘦𝘯𝘤𝘵 𝘴𝘪𝘯𝘨𝘭𝘦.

𝘙𝘟 𝘢𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘢𝘭𝘴𝘰 𝘢𝘪𝘮 𝘧𝘰𝘳 𝘴𝘪𝘯𝘨𝘭𝘦𝘴 𝘪𝘯 𝘵𝘩𝘦 𝘤𝘭𝘶𝘴𝘵𝘦𝘳𝘴 𝘣𝘶𝘵 𝘥𝘰 𝘯𝘰𝘵 𝘨𝘦𝘵 𝘴𝘶𝘤𝘬𝘦𝘥 𝘪𝘯 𝘵𝘰 𝘱𝘶𝘴𝘩𝘪𝘯𝘨 𝘵𝘩𝘦 𝘔𝘜 𝘱𝘢𝘤𝘦 𝘵𝘰𝘰 𝘩𝘢𝘳𝘥 𝘢𝘵 𝘵𝘩𝘦 𝘴𝘵𝘢𝘳𝘵. 𝘒𝘯𝘰𝘸 𝘺𝘰𝘶𝘳 𝘭𝘪𝘮𝘪𝘵𝘴 𝘢𝘯𝘥 𝘱𝘢𝘤𝘦 𝘢𝘤𝘤𝘰𝘳𝘥𝘪𝘯𝘨𝘭𝘺 𝘴𝘰 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘬𝘦𝘦𝘱 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘧𝘶𝘭𝘭 5 𝘮𝘪𝘯� ��𝘵𝘦𝘴 (𝘦𝘴𝘱𝘦𝘤𝘪𝘢𝘭𝘭𝘺 𝘰𝘯 𝘵𝘩𝘦 𝘳𝘪𝘯𝘨𝘴)

🏆 LBW23X2 (INTERMEDIATE)
5 Minute AMRAP:
1-2-3-4-5-6-7-8 reps of
Squat snatch 61/43kg or 52/35kg
2-2-2-2-2-2-2-2 reps of
Bar muscle ups after each set

-Rest 5:00-

5 Minute AMRAP:
1-2-3-4-5-6-7-8 reps of
Squat clean to overhead 61/43kg or 52/35kg
2-2-2-2-2-2-2-2 reps of
Bar muscle ups after each set

𝘕𝘰𝘵𝘦𝘴: 𝘐𝘧 𝘮𝘶𝘴𝘤𝘭𝘦 𝘶𝘱𝘴 𝘢𝘳𝘦 𝘢 𝘸𝘦𝘢𝘬𝘯𝘦𝘴𝘴 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵 𝘵𝘩𝘦𝘯 𝘥𝘰 𝘯𝘰𝘵 𝘥𝘰 𝘵𝘩𝘦 𝘢𝘴𝘤𝘦𝘯𝘥𝘪𝘯𝘨 𝘳𝘦𝘱 𝘴𝘤𝘩𝘦𝘮𝘦 𝘷𝘦𝘳𝘴𝘪𝘰𝘯 𝘵𝘰𝘥𝘢𝘺. 𝘐𝘯𝘴𝘵𝘦𝘢𝘥 𝘩𝘪𝘵 2 𝘳𝘦𝘱𝘴 𝘦𝘷𝘦𝘳𝘺 𝘳𝘰𝘶𝘯𝘥 𝘵𝘰 𝘵𝘳𝘺 𝘢𝘯𝘥 𝘬𝘦𝘦𝘱 𝘢 𝘮𝘰𝘳𝘦 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵 𝘧𝘭𝘰𝘸 𝘵𝘰 𝘵𝘩𝘦 𝘸𝘰𝘳𝘬𝘰𝘶𝘵. 𝘐𝘧 𝘯𝘦𝘦𝘥𝘦𝘥 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘢𝘭𝘴𝘰 𝘴𝘶𝘣 𝘵𝘩𝘪𝘴 𝘧𝘰𝘳 𝘢 𝘣𝘶𝘳𝘱𝘦𝘦-𝘊2𝘉 𝘱𝘶𝘭𝘭 𝘶𝘱 𝘰𝘳 𝘢 𝘫𝘶𝘮𝘱𝘪𝘯𝘨 𝘣𝘢𝘳 𝘮𝘶𝘴𝘤𝘭𝘦 𝘶𝘱.

SQUATS (OPTIONAL)
C1: Back Squats
2×10 @ @50%1RM_BACKSQ
1×10 @ @60%1RM_BACKSQ
1×8 @ @70%1RM_BACKSQ
1×8 @ @75%1RM_BACKSQ

-Rest as needed between sets-

C2: 3 Sets of:
Barbell good mornigs x 10 reps
Banded hamstring curls x 30 reps
Rest 90s between sets

ACCESSORY
3 Sets of:
Seated banded low-rows x 20 reps
Dual DB/plate reverse flys x 10 reps
Rest 60s between sets

3 Sets of:
Dual DB Arnold press x 6 reps (3𝘴 𝘯𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘰𝘯 𝘦𝘢𝘤𝘩 𝘳𝘦𝘱)
Dual DB/Plate lateral raises x 8 reps (3𝘴 𝘯𝘦𝘨𝘢𝘵𝘪𝘷𝘦 𝘰𝘯 𝘦𝘢𝘤𝘩 𝘳𝘦𝘱)
Dual DB gun-walk x 15m
Rest 90s between sets

3 Sets of:
KB Windmills x 6 reps per arm
Rest as needed between sets

ENGINE SESSION (OPTIONAL)
𝘐𝘵 𝘪𝘴 𝘩𝘪𝘨𝘩𝘭𝘺 𝘳𝘦𝘤𝘰𝘮𝘮𝘦𝘯𝘥𝘦𝘥 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦 𝘦𝘯𝘨𝘪𝘯𝘦 𝘸𝘰𝘳𝘬 𝘪𝘴 𝘥𝘰𝘯𝘦 𝘪𝘯 𝘢 𝘴𝘦𝘱𝘢𝘳𝘢𝘵𝘦 𝘴𝘦𝘴𝘴𝘪𝘰𝘯 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘰𝘵𝘩𝘦𝘳 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘢𝘥𝘦𝘲𝘶𝘢𝘵𝘦 𝘳𝘦𝘴𝘵 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴.

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ECHO-BIKE

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4 Warm up sets of:
30s @ moderate pace
30s @ easy pace

-Rest 2 minutes-

3 Sets
10 Rounds of:
30s Echo bike @ hard pace
30s Echo bike @ easy/recovery pace
-Rest 3-4 minutes between sets

𝘕𝘰𝘵𝘦𝘴: 𝘈𝘪𝘮 𝘧𝘰𝘳 𝘩𝘪𝘵𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘴𝘢𝘮𝘦 𝘢𝘮𝘰𝘶𝘵 𝘰𝘧 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢𝘭𝘭 3 𝘴𝘦𝘵𝘴. 𝘊𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘤𝘺 𝘪𝘴 𝘬𝘦𝘺!