Monday November 17th

Quick weekly preview. Mondays full details below.
Strength / Skill Work
Mon: Power Clean + Squat Clean Progression
Wed: Deadlift Strength
Thu: Bench Press
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Gymnastics Progressions
Tue: Ring Muscle-Up Development
Thu: Toes-to-Bar + Wall Walk Volume
Friday: Kipping Pull-Ups

Monday
Mobility Prep and Activation
:30 Down Dog Calf Gas Pedals
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs

General Prep
3 Sets: For Quality
3 High Hang Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Back Squats
5 Front Squats

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Specific Barbell Prep and Primer
w/ light loads on the barbell
3 Position Power Clean
3 Position Squat Clean
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3 Sets
2 Power Cleans + 2 Squat Cleans
Building to starting weight at 70%

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Strength


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Power Clean + Squat Clean

Every 3:00 x 5 Sets
Set 1: 3+2 Reps @ 70%
Set 2: 2+2 Reps @ 75%
Set 3: 2+1 Reps @ 80%
Set 4: 1+2 Reps @ 83%
Set 5: 1+1 Reps @ 85%+

% of Power Clean

Modifications:
- Adjust to the Hang Position for both lifts
- Adjust to Power for both lifts for those with extra discomfort in the knees or back
- Move to Block Cleans

Beginners: 5-7 Hang Power Cleans at light to moderate loads working on bar path and contact point.

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Workout
“Hydra”

5 Sets x 2:00 AMRAP
Set 1: 10 Shuttle Runs + Max Rep Wall Balls
Set 2: 9 Shuttle Runs + Max Rep Wall Balls
Set 3: 8 Shuttle Runs + Max Rep Wall Balls
Set 4: 7 Shuttle Runs + Max Rep Wall Balls
Set 5: 6 Shuttle Runs + Max Rep Wall Balls
*No rest between AMRAPs
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Shuttle Run" 25/25ft, 7.5/7.5m
Score = Sum Total Reps
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Level 2:
Set 1: 9 Shuttle Runs + Max Rep Wall Balls
Set 2: 8 Shuttle Runs + Max Rep Wall Balls
Set 3: 7 Shuttle Runs + Max Rep Wall Balls
Set 4: 6 Shuttle Runs + Max Rep Wall Balls
Set 5: 5 Shuttle Runs + Max Rep Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft

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Level 1:
Set 1: 9 Shuttle Runs + Max Rep Wall Balls
Set 2: 8 Shuttle Runs + Max Rep Wall Balls
Set 3: 7 Shuttle Runs + Max Rep Wall Balls
Set 4: 6 Shuttle Runs + Max Rep Wall Balls
Set 5: 5 Shuttle Runs + Max Rep Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft
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Masters 55+:
Set 1: 9 Shuttle Runs + Max Rep Wall Balls
Set 2: 8 Shuttle Runs + Max Rep Wall Balls
Set 3: 7 Shuttle Runs + Max Rep Wall Balls
Set 4: 6 Shuttle Runs + Max Rep Wall Balls
Set 5: 5 Shuttle Runs + Max Rep Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
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Goal: 70+ Wall Balls

Stimulus: Short, continuous intervals that blend running speed and stamina with escalating leg and midline fatigue.
RPE: 8/10

Primary Objective: Average ~15 Wall Balls per set, increasing slightly as shuttle runs decrease.
Secondary Objective: Hold a consistent shuttle pace of at least 7+ runs per minute to preserve wall ball time.

Workout Strategy:
“Hydra” is a progressive effort that demands pacing awareness and discipline. Early sets should feel smooth—completing the shuttle runs at a controlled, fast cadence before attacking the wall balls with clean, steady reps. As running volume decreases, athletes should gradually increase wall ball output, aiming to finish each AMRAP within a few reps of the previous total. The lack of rest between sets creates sustained fatigue, so composure and posture are key. Keep transitions tight and breathing rhythmic; the goal is smooth consistency, not all-out sprinting.

Movement Modifications (If Needed):
- Shuttle Runs: Sub 150m-200m Run Each Set for Shuttle Runs or Sub Bike of equivalent time
- Wall Balls: Reduce loading, height or a mixture of both

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