Thursday November 6th

Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs

General Movement Prep
2 Sets: For Quality
8/8 Single-Leg Glute Bridge March
8 Goblet Squats (light KB or DB)
8/8 Reverse Lunges (bodyweight)
:15 Hollow Hold
Specific Barbell Prep
2 Sets:
3 Tall Muscle Cleans
3 Front Squats
3 Press in Split
3 Hang Power Clean
3 Hang Squat Cleans
3 Split Jerks with 1 sec Pause in the Catch

Then Add loads and Build to ~70% for Set 1 of complex

Strength
Every 3:00 x 5 Sets
Clean and Jerk
Rest 10-15 seconds
Clean + Front Squat + Jerk

*Clean may be a power clean or squat clean

Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the day.

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“Oppenheimer”
For Time
15-12-9
Power Clean
Front Squat
Push Jerk
Barbell: 135/95lb, 61/43kg

Level 2:
For Time
15-12-9
Power Clean
Front Squat
Push Jerk
Barbell: 115/75lb, 52/35kg

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Level 1:
For Time
15-12-9
Hang Power Clean
Front Squat
Push Press
Barbell: 65/45lb, 30/20kg

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Masters 55+:
For Time
15-12-9
Power Clean
Front Squat
Push Jerk
Barbell: 95/65lb, 61/43kg

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Goal: 5-7 minutes
Time Cap: 10 minutes

Stimulus: Moderate-load barbell cycling under sustained fatigue. Full-body power endurance test demanding precision and control across all movement patterns.
RPE: 8.5–9/10

Primary Objective: Maintain smooth, unbroken transitions through each complex while keeping barbell movement quality high.
Secondary Objective: Limit rest between sets and rounds to sustain consistent barbell tempo from start to finish.

Workout Strategy:
“Catalyst” blends strength, stamina, and barbell control into a short, high-output sprint. Athletes should choose a weight that allows 5–7 unbroken reps of the full complex when fresh. The 15-rep round sets the tone—avoid redlining early by breaking each movement strategically (e.g., 8–7 or 5–5–5). Once past the 12s, the goal is to minimize breaks and push into unbroken reps in the final 9s. Focus on breathing between phases of the lift and keeping the bar close to the body throughout. This workout rewards efficient cycling and clean transitions—each drop of the bar costs precious seconds.

Movement Modifications (If Needed):
- Power Clean: Scale to 95/65lb (43/30kg) or perform hang power cleans for simplicity.
- Front Squat: Reduce load or use dual dumbbells for shoulder mobility limitations.
- Push Jerk: Scale to push press or reduce weight to maintain crisp lockout.

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