Friday December 12th

HOLIDAY PARTY TONIGHT AT ESCAPE BREWING
7:30 PM to ???
Grab a wristband (at the gym or at Escape) from me for some free beers

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Bodyheat and Mobility
1:00 - 2:00 Cardio Choice
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:30 Up Dog to Down Dog
:30/:30 Active Pigeon Pose
:30/:30 Samson Stretch Hold
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
Barbell Prep and Flow
2 Sets, Empty Barbell
5 Bradford Press with Lockout
:20 Behind the Neck Elbow Punch Throughs
3 Front Squats
5 Bradford Press with Lockout
3-5 Behind the Neck Press in Split
2 Split Jerk with 3-5 sec Pause in the Catch
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Add Loads
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2 Pause Front Squats (2sec)
Split Jerk w/2 sec Pause in Catch
3 Front Squats
Split Jerk w/2 sec Pause in Catch
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Add Loads up to 65% as 2 Front Squats + 1 Split Jerk
Specific Workout Primer after Front Squat + Split Jerk Complex
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Get to Working Loads on the Dumbbell Clean and Jerks and Thrusters
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3/3 Single Arm Dumbbell Hang Clean and Jerk
3 Lateral Burpees over Dumbbells
3 Dumbbell Thrusters
3 Lateral Burpees over Dumbbells

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STRENGTH
Front Squat + Split Jerk Complex
Every 2:00 x 5 Sets
Front Squat + Split Jerk
Set 1: 5+1 @ 65%
Set 2: 5+1 @ 70%
Set 3: 4+1 @ 75%
Set 4: 3+1 @ 80%
Set 5: 2+1 @ 80% +

% of Split Jerk

Level 1:
Every 2:00 x 5 Sets
5 Front Squats + 2 Push Jerks
Perform all at controlled moderate loads across

Modifications:
For those with Front Rack mobility issues, consider moving to back squats, rack the barbell and then get into the split jerk after the back squats.
For those that need a Box Squat variation, we can adjust to Box Squats. Rack the barbell, move the box, then split jerk.  
For those that can’t split jerk, we can move to Dumbbell Push Press as a good alternative after the Front Squats. But adjust to 5-7 challenging dumbbell push press.
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"Valar Morghulis"
For Time:
Every 3:00 x 4 Sets
5/5 Single Dumbbell Hang Clean and Jerk
5 Lateral Burpees over Dumbbells
10 Dual Dumbbell Thrusters
5 Lateral Burpees over Dumbbells
Dumbbell(s): 50/35lb, 22.5/15kg
*Clean and Jerk with Single Dumbbell
*Thrusters with Dual Dumbbell
Score = Average Time / Set
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Level 2:
Dumbbells: 35/25lb, 15/12kg

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Level 1:
Every 3:00 x 4 Sets
4/4 Single Dumbbell Hang Clean and Jerk
4 Burpees
8 Dual Dumbbell Thrusters
4 Burpees
Dumbbells: 25/15lb, 12/7kg
Masters 55+:
Dumbbells: 30/20lb, 14/9kg

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Time Domain: 1:15 - 1:45 per set

Stimulus: High-output interval conditioning with DB cycling stamina and fast-transition burpee work
RPE: 9/10

Primary Objective: Keep all four sets within +/- 5–10 seconds of each other
Secondary Objective: Thrusters performed unbroken every round

Workout Notes and Strategy:
This one is meant to feel sharp, punchy, and uncomfortable with very little pacing. The single-arm clean and jerks should be snappy and efficient. Look to avoid long pauses on transitions. Move immediately into the first set of burpees with a fast but controlled cadence. The dual dumbbell thrusters must be unbroken to stay competitive; rely on a powerful hip drive to save the shoulders for the final burpees. Because the rest window is short, nasal breathing and quick recovery become crucial between sets. The goal is to find a repeatable sprint effort and fight to maintain it across all four intervals.

Modifications:
- Clean & Jerk: Lighter DB, or reduce the reps to 4/4
- Thrusters: Use lighter DBs, reduce to 8 reps, or dumbbell front squats or dumbbell push press depending on limitations
- Burpees: Adjust to standard burpees or lateral burpees over line.

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