Friday August 21st

Anyone recognize the person in the throwback photo. It's Weston! He has been Olympic Weightlifting a long time. He received his USAW Level 1 Coaching Certificate last weekend in Orlando after completely the course and test.

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General Warm-Up
2:00 Cardio Choice (Row or Bike Ideally)
10 Hand to Hand Wrist Circles
8 Back Slaps
10 Alternating Arm Swings
10 Alternating Scorpions
:30 second 90/90 Hip Switch w/ Fold
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2 Sets:
5 Tall Muscle Cleans (Empty Barbell, focus on elbow speed)
8 Barbell Good Mornings (Empty Barbell)
10 Behind the Neck Elbow Punch Throughs
5 Barbell Squat Jumps (Empty Barbell, hip extension timing)

Specific Clean Prep
2 Sets: Empty Barbell, Then Light Loads
3 High Hang Power Cleans (Focus on hip snap and fast elbows)
3 Hang Power Cleans (Just below the knee)
3 Lift Offs (Pause at the knee, lat engagement, bar close)
3 Power Cleans (Full pull from the floor)

Building to opening attempt loads.

Weightlifting: Power Clean
For Load
Take 20:00 to Establish a 1RM Power Clean
Need more structure. Do 1 to 3 reps every 2:00. 1 if you are going for a max. 3 if you are working on technique

This is our Power Clean 1RM baseline test to open the cycle. We will revisit this in Week 9 and chase a new max with nine weeks of volume and positional work behind us. Keep detailed notes on your loading, your jumps, and the feel of your max for the day. We are not chasing ugly reps; the goal is the heaviest technically sound power clean you can execute with confidence today.

Loading Notes:
- Build through no more than 4-5 working attempts, selecting an opener around 85-88% of your anticipated max and adding deliberate jumps from there; a suggested path is 3 reps @ 70%, 2 @ 80%, 1 @ 88%, 1 @ 93-95%, 1 @ 98%+.
- Rest fully between heavy singles and plan your jumps before the clock starts rather than guessing between sets.
- Log the load, the feel, and the catch position today so you have a clear target when we re-test in Week 9.

Points of Performance:
- Bar stays close to the body from floor to hip, with the lats engaged and the shoulders slightly in front of the bar at liftoff before the hips drive through aggressively at the top of the pull.
- A violent hip extension and a fast elbow punch drive the catch, with athletes receiving the bar in a strong quarter-squat and standing to full hip extension before the rep is complete.
- No soft catches or forward dumping in the wrists; the elbows must be high and the front rack solid at every weight, and a rep caught with a collapsed rack should be a signal to reset rather than add load.

Modifications:
- Level 1: Every 2:00 x 7 Sets: 3 Hang Power Cleans at moderate loads
- Hotel Gym / Travel: Every 2:00 x 6-8 Sets, 5 Dual Dumbbell Power Cleans at heavy loads + 3 Broad Jumps


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Primer

2 Rounds:
5 Power Cleans @ warm-up pace (smooth cycling mechanics, not max effort)
100m Run (building effort, find your 800m pace)
3 Bar Facing Burpees @ Warm-Up Pace

1 Round:
5 Power Cleans @ conditioning load
5 Bar Facing Burpees (working pace)

Use this to confirm barbell load and run pace before "Wipeout" begins.

Conditioning

"Wipeout"
For Time
30 Power Cleans
800m Run
30 Bar Facing Burpees

Time Cap: 11:00
Score = Time

Barbell: 135/95lb (61/43kg)

[Wipeout: Levels]

Level 2:
For Time
30 Power Cleans
800m Run
30 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)

Level 1:
For Time
30 Hang Power Cleans
600m Run
20 Lateral Burpees over Barbell
Barbell: 75/55lb (34/25kg)

Masters 55+:
For Time
30 Power Cleans
800m Run
20 Bar Facing Burpees
Time Cap: 11:00
Barbell: 95/65lb (43/29kg)

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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 7:00-11:00
Stimulus: Barbell Cycling, Run and Burpee Conditioning
RPE: 9/10

Primary Objective: Complete the 30 power cleans in smart, planned sets and hit the run at a strong 2-3k type pace.

Secondary Objective: Maintain a steady, unbroken burpee rhythm to the finish, keeping the feet moving and not stopping to rest on the floor.

Workout Strategy

"Wipeout" is a sprint chipper that demands a clear plan before the clock starts because there is no room to course-correct once the run and burpees arrive. The 30 power cleans are the most technically demanding movement and they come first when athletes are freshest, so the temptation is to go big sets early; resist it. A set of 15-10-5, 10-10-10, or even 6 sets of 5 gives most athletes a cleaner path to the 800m than going unbroken until they stall at rep 22 and then standing over the bar trying to recover. The 800m run is the pivot point of the whole workout: athletes who charge the run with intent will arrive at the burpees with a manageable deficit. There is no pacing strategy for the burpees; this is the finish line and athletes need to move from the first rep to the last with speed and purpose.

Points of Performance

Power Cleans: Bar close to the body on the pull, aggressive hip extension at the top, and a fast elbow punch into a strong front rack catch before standing to full extension.
800m Run: Commit to a hard, continuous effort; this is not a recovery jog between the cleans and the burpees.
Bar Facing Burpees: Full chest to deck, two feet jump over the bar and land on the other side of the bar

Modifications / Adjustments

Power Cleans: Reduce load / Hang Power Cleans / Dual Dumbbell Power Cleans / Reduce reps to 20
800m Run: 600m Run / 900/800m Row / 60/45 Calorie Bike / 900/800m Ski Erg
Bar Facing Burpees: Step-Over Burpees / Reduce reps to 20 / No-Jump Burpees / Burpees to a plate

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