Monday April 20th

Weekly overview

Mondays workout below
Strength for the week
-Back Squat wave Monday -- 5/4/3/2/1 building from 75% to a heavy single at RPE 9/10 with 10-15lb still in the tank
-Hang Clean 3s Monday - Weightlifting under fatigue from the Hang with quality form and speed out of the hole.
-Bench Press wave Thursday -- 5/4/3/2/1 building from 75% to a heavy single at RPE 9/10 with 10-15lb still in the tank
-Snatch Grip Deadlift + Low Hang Power Snatch complex Wednesday -- 5 sets building positions and bar speed directly into the "Ingrid" benchmark
Conditioning
-"Vizzini" Monday -- 15-minute hang squat clean and rowing EMOM, clean technique under moderate fatigue building from 70% to RPE 8.5
-"As You Wish" Tuesday -- five 3:00 AMRAPs with Echo Bike buy-in and strict pull-up and ring dip AMRAP, scored on total rounds and reps
-"Ingrid" Wednesday -- benchmark sprint, 10 rounds of 3 power snatches and 3 bar facing burpees, goal 5:00--7:00
-"Buttercup" Thursday -- 20-minute aerobic grind of wall balls, suitcase walking lunges, and toes to bar
Friday -- four rounds of 400m run and 10 Devils Press, controlled and repeatable from round one
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Monday
General Warm-Up
1:30-2:00 Row
:30/:30 Samson Stretch and Lunge
:30/:30 Active Pigeon Pose
10/10 Single Leg Glute Bridges
:30 Glute Bridge Hold
10 Bootstrap Squats
:30 Dead-Bug Alternating Heel Taps
8/8 Staggered Stance Single KB RDL
Specific Barbell Prep
5 Tall Muscle Clean
:15 Behind the Back Elbow Punch Throughs
10 Empty Bar Back Squats
5 Hang Power Cleans
3 Tall Squat Cleans
10 Empty Bar Back Squats
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3 Sets: Building to starting squat weight
3 Back Squats
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Strength **if you are not comfortable working around higher percentages, you can do 5 sets of 5
Back Squats
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 2 Reps @ 90%
Set 5: 1 Rep @ 90-95%

Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank.

Modifications:
Level 1: 5 Reps Across @ 7 RPE

Specific Primer / After Back Squat
2 Sets: Building to working loads
:30--:45 Row at building pace
3 Hang Squat Cleans @ light
3 Hang Squat Cleans @ 5-10% below starting weightUse this to confirm row damper, hang position, and turnover mechanics before "Inigo" begins.
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"Vizzini"
For Load:
15:00 EMOM
Minute 1 - 15/12 Calorie Row
Minute 2 - 3 Hang Squat Clean
Minute 3 - Rest
Hang Clean, starting @ 70% of 1RM
% is Based on 1RM Clean

May build the heavy 3 within the range to an RPE 8.5 top single for the day, but the goal is no misses.

Level 2:
15:00 EMOM
Minute 1 - 12/9 Calorie Row
Minute 2 - 3 Hang Squat Clean
Minute 3 - Rest
Hang Clean, starting @ 70% of 1RM
% is Based on 1RM Clean
May build the heavy 3 within the range to an RPE 8.5 top single for the day, but the goal is no misses.

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Level 1:
15:00 EMOM
Minute 1 - 10/8 Calorie Row
Minute 2 - 3 Hang Power Clean + 3 Front Squats
Minute 3 - Rest
Barbell: Keep at a controlled working weight that allows quality technique in the range of 6-7 RPE / 10
Masters 55+:

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15:00 EMOM
Minute 1 - 10/8 Calorie Row
Minute 2 - 3 Hang Squat Clean
Minute 3 - RestHang Clean, starting @ 70% of 1RM
% is Based on 1RM Clean
May build the heavy 3 within the range to an RPE 8.5 top single for the day, but the goal is no misses.

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Goals: Row completed in under :50 per set / Build to ~85% of 1RM on the final set of hang cleans.
Stimulus: Weightlifting Conditioning / Technique Under Moderate Fatigue

RPE: 7/10
Primary Objective: Hang clean technique and loading. This is a clean progression day -- focused row, dialed in positions, quality front rack on every catch.
Secondary Objective: Row completed in under :50 at a controlled 80% effort.

Workout Strategy
Row at a strong, consistent clip, long strokes at 26-30 spm, off the erg with 10-15 seconds to transition. On the Hang Clean, deadlift to the hip, lower to the knee, and reset with hamstring tension before each rep. Keep the bar close, fast turnover, catch high with elbows driving up into a quality front squat position. Stand tall with a braced midline.

Modifications / Adjustments
Row: 15/12 Cal Bike Erg, 15/11 Cal Echo Bike, 15/12 Cal Ski Erg, or 6 Shuttle Runs (25/25ft)
Hang Clean: Hang Power Clean + 3 Front Squats for athletes developing positions / Dual Dumbbell Hang Squat Cleans or Hang Power Cleans + Front Squats for athletes with front rack limitations

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