Tuesday December 30th

General Prep
2 Sets: For Quality
400m-200m
6 Inchworm Push-Ups
20 Plank Shoulder Taps
10/10 Single Leg Glute Bridges
8 Barbell RDL's
6 Tall Muscle Cleans and Press
Specific Prep
2 Sets: with light loads
3-Pos Power Clean (Hang + Low Hang + Floor)
5 Push Press (Focus on Vertical Dip and Drive and Strong Finish Overhead)
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Take Barbell to the Rack and Build to starting loads for the Push Press.
i.e. 6-8 Empty Barbell Reps, 5 Reps @ 45-50%, 3 Reps @ 50-55%, 3 Reps @ 55-60% and then working loads on Bar.

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Strength
Push Press
Every 2:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5+ Reps @ 80%

% is Based on 1RM Push Press

Score = Load

Modifications:
- For Shoulder Impingement: Sub Dumbbell Strict Press, Incline Bench Press or Landmine Press depending on the degree of impingment.

Level 1 / Beginner Athletes 8 Reps across @ 6-7 RPE

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Primer After the Push Press
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Start with light loads on the barbell and build with some touch and go sets + quick singles on the Clean and Jerk to working loads. Suggested % at about 60% of 1RM as the max percentages we should see for the day.

Then
200m Run
7/5 Push-Ups
3 Clean and Jerks @ working loads

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Workout
"Fresh Start"
For Time
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
30/25 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 135/95lb, 61/43kg
Score = Time

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Level 2:
For Time
400m Run
20/15 Push-Ups
15 Power Clean and Push Jerk
400m Run
20/15 Push-Ups
15 Power Clean and Push Jerk
400m Run
Barbell: 95/65lb, 43/30kg

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Level 1:
For Time
200m Run
20/15 Push-Ups
15 Hang Power Clean and Press
400m Run
20/15 Push-Ups
15 Hang Power Clean and Press
200m Run
Barbell: 65/45lb, 30/20kg

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Masters 55+:
For Time
400m Run
20/15 Push-Ups
15 Power Clean and Press
400m Run
20/15 Push-Ups
15 Power Clean and Press
400m Run
Barbell: 75/55lb, 34/25kg

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Goal Time Domain: 11-15 minutes
Time Cap: 17 minutes

Stimulus: Chipper Style Endurance Workout
RPE: 8/10

Primary Objective: Maintain sub 2:00 on the run and quick singles on the Clean and Jerks to work at a pace of 8+ per minute
Secondary Objective: Consistency on Push-Up Sets

Workout Strategy:
Today is meant to challenge pacing and muscular endurance with the goal of starting out on the run at a hard charging pace of around 5k pace before tackling consistent, yet conservative sets on push-ups to allow for greater consistency on the barbell and the second set of push-ups. We will then look to shake out the runs on the second run before coming back down through the workout with quick singles on the clean and jerk while looking to mimic the type of sets and reps we were tackling during the first round of push-ups.

Modifications:
- Run: Reduce the run to 300 or 200m as the first modifications. If needed we can adjust to a 900/800m Bike Erg, 30/22 Calorie Echo Bike, or 450/400m Row.
- Push-Ups: Reduce the Reps, Move to Elevated Push-Ups, or switch to band assisted push-ups
- Clean and Jerks: Reduce the loading, adjust to hang power clean and push press, or adjust to dumbbell power cleans and push press.

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