Monday March 30th

No weekly preview this week. Show up, have fun, scale don't fail. Every workout can be adjusted to meet you where you are at.

General Warm-Up
1:00 Row + 1:00 Jump Rope
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
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3 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
8/8 Staggered Stance Single KB RDL
Specific Prep
2 Sets: Add Loads so bar is off floor on set 2
5 Romanian Deadlifts / Deadlifts
3 Hang Clean High Pulls
3 Position Power Clean (High Hang + Hang + Low Hang)
5 Box Jumps
1-2 Seated Broad Jump

Specific Barbell Prep
3 Sets:
3 Deadlifts + Seated Double Broad Jump
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Deadlift

Every 3:00 x 5 Sets
Set 1: 5 Deadlifts + Seated Double Broad Jump
Set 2: 5 Deadlifts + Seated Double Broad Jump
Set 3: 4 Deadlifts + Seated Double Broad Jump
Set 4: 3 Deadlifts + Seated Double Broad Jump
Set 5: 3 Deadlifts + Seated Double Broad Jump

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. This should be roughly 5% heavier than the progression we tackled 2 weeks ago

Modifications:
Level 1: Every 3:00 x 5 Sets: 6-8 Reps as Romanian Deadlift or Traditional Deadlift with light to moderate loads + 3 Seated Position to Vertical Jump
Movement Limitations: Hex Bar Deadlift / Sumo Deadlift / Romanian Deadlift ( + 3 Seated Vertical Leaps )
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Workout

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"Shrek"
For Time
1-2-3-4-5-4-3-2-1
Power Cleans
5 Box Jumps
Barbell: 185/125lb, 84/57kg

Box Height: 30/24in

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Level 2
For Time
1-2-3-4-5-4-3-2-1
Power Cleans
5 Box Jumps
Barbell: 155/105lb (70/48kg)
Box Height: 24/20in

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Level 1
For Time
1-2-3-4-5-4-3-2-1
Power Cleans
5 Box Step-Ups
Barbell: 75% of 1RM
Box Height: 24/20in
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Goal: 5-7 min
Time Cap: 8 min

Stimulus: Power / Barbell Cycling
RPE: 9/10

Primary Objective: Maintain clean mechanics through the top of the pyramid and protect quality on the way back down.
Secondary Objective: Quality Box Jumps and Steady Pace

Workout Strategy
"Shrek" has layers. The pyramid goes up to a round of 5 and comes back down, and 25 total power cleans at a heavy load in under 8 minutes leaves no margin for wasted reps or sloppy mechanics.
Power Cleans: The rounds of 1, 2, and 3 go fast. Don't sprint them. By the round of 4 and 5, athletes should be cycling deliberately. Singles are the way to go from the onset of the workout. On the descent, the reps feel mentally lighter but the posterior chain is already taxed. Keep bar mechanics clean and don't rush the setup.
Box Jumps: 5 reps every round. Use these to breathe and reset. Full hip extension at the top, controlled landing. Consistent and efficient, not explosive sprints.

Modifications / Adjustments
Power Cleans: Reduce Load / Adjust to Hang Power Cleans / Adjust to Dumbbell Power Cleans
Box Jumps: Reduce Height / Adjust to Box Step-Ups / Adjust to Plate Hops

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