Tuesday May 26th

Great work on your test week last week. We saw a lot of new PRS!
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Weekly Preview
Strength
--Tuesday features a Clean Complex building from 60% to around 80% of power clean across 8 sets, focusing on bar path and hip contact in the low hang position.
--Wednesday pairs a Strict Press and Push Press complex at 80% of strict press for 6 sets, reinforcing overhead stability and press mechanics.
--Thursday uses a 15:00 Strength block alternating between Paused Front Squats and Dual Kettlebell Alternating Gorilla Rows, developing anterior chain strength and lat engagement under fatigue.
--Friday builds Power Snatch singles in a cluster format across 4 sets at 70% and above, emphasizing positioning and speed under the bar.





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Conditioning
--Tuesday: "Don't Speak" is a 16:00 EMOM rotating through  sit-ups, power cleans at 135/95lb (61/43kg), and Echo Bike calories with a built-in rest minute.
--Wednesday: "No Rain" is a 15:00 AMRAP of 300m row, 25/25ft suitcase kettlebell walking lunges, and 5/5 single arm kettlebell push press at 53/35lb, targeting 5 to 7 rounds.
--Thursday: "Shimmer" is a for-time piece with 5 rounds of ascending wall walks (1 through 5), 10 toes to bar, and 50 double unders with a goal of 5:00 to 7:00.
--Friday: "Helen" returns as a benchmark sprint, 3 rounds of 400m run, 21 American kettlebell swings at 53/35lb, and 12 pull-ups, targeting 7:00 to 11:00.
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MONDAY 

General Warm-Up
2:00 Cardio Choice
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10 Bend and Bows
:10/:10 Hand to Hand Wrist Circles
10 Alternating Arm Swings
10 Back Slaps
:20 Alternating Overhead Tricep / Lat Stretch
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2 Sets:
8 Tall Muscle Cleans
:15 Behind The Neck Elbow Punch Throughs
8 Good Mornings
8 Quarter Squat Jumps
:10 Hollow Hold
10 Alternating V-Ups



Specific Barbell Prep
Add Loads, Barbell Off the Floor
3 Clean Lift Off
2 x
Slow Pull Pull Power Clean
Paused Low Hang Power Clean
- Add Loads -
2x
Power Clean
Low Hang Power Clean
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Put Working Loads on the Bar

Weightlifting: Clean Complex
Every 1:30 x 8 Sets:
1 Power Clean + 1 Low Hang Power Clean

Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets.

The Low Hang Power Clean is the teaching tool here. Cue athletes to establish tension in the hamstrings at the low hang position before initiating the second pull, and to maintain the same bar path and receiving position they find on the full Power Clean. These are not two separate movements; they are one cycling sequence.

Modifications:
Level 1: Every 1:30 x 8 Sets: 3 Hang Power Cleans
Hotel Gym / Travel: Every 1:30 x 8 Sets: 5 Hang Power Cleans + 3 Broad Jumps

Primer before workout
2 Rounds:
8 SIt ups or weighted sit ups
4 Touch-and-Go Power Cleans
8/6 Calorie Echo Bike, building effort

Use this to confirm weighted sit up weight, touch-and-go cycling rhythm on the Power Clean, and Echo Bike output before "Don't Speak" begins.

Conditioning
"Don't Speak"
16:00 EMOM:
Min 1: 15 Sit-Ups, v ups, or weighted sit ups
Min 2: 10 Power Cleans
Min 3: 15/11 Calorie Echo Bike
Min 4: Rest
Barbell: 135/95lb, 61/43kg

Level 2:
16:00 EMOM:
Min 1: 15 sit ups, weighted sits ups, or v ups
Min 2: 10 Power Cleans
Min 3: 12/9 Calorie Echo Bike
Min 4: Rest
Barbell: 115/75lb, 52/34kg

Level 1:
16:00 EMOM:
Min 1: 10 Sit-Ups
Min 2: 10 Low Hang Dumbbell Power Cleans
Min 3: 10/7 Calorie Echo Bike
Min 4: Rest
Dumbbells: moderate loads

Masters 55+:
16:00 EMOM:
Min 1: 15  Sit-Ups, weighted sit ups, or v ups
Min 2: 8 Power Cleans
Min 3: 12/9 Calorie Echo Bike
Min 4: Rest
Barbell: 95/65lb, 43/30kg

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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: Complete each station in :30-:45

Stimulus: Barbell Cycling, Midline, and Leg Stamina
RPE: 6/10

Primary Objective: Complete all three working stations unbroken each round, finishing each minute with at least :15 of rest before the next movement begins.
Secondary Objective: Maintain consistent barbell cycling mechanics across all three rounds of Power Cleans, keeping touch-and-go reps smooth and controlled rather than letting fatigue degrade bar path or receiving position.

Workout Strategy
"Don't Speak" is a more focused quality day session, and the structure is built to keep athletes honest about effort level. Three minutes of work, one minute of rest, repeated four times. The GHD Sit-Ups open each round and should be unbroken; 15 reps is a manageable set if the range of motion is dialed in and athletes are not pushing into positions that create discomfort from Murph soreness. Get off the GHD, walk to the bar, and cycle all 10 Power Cleans touch-and-go. The load is moderate and the reps are manageable; there is no reason to put the bar down if the mechanics are there. Move directly to the bike and push a strong, controlled effort to hit the calorie target, then breathe through the rest minute and reset before doing it again. Every station should feel hard but manageable. If any minute is bleeding past :50, something needs to be adjusted on the front end, either load, reps, or GHD range of motion.

Modifications / Adjustments
GHD Sit-Ups: Reduce reps to 10-12 as first adjustment / Cap range of motion at parallel for athletes with limited GHD exposure or hip flexor soreness / AbMat Sit-Ups / Weighted V-Ups
Power Cleans: Reduce load as first adjustment / Hang Power Clean / Dumbbell Power Cleans
Echo Bike: Reduce calorie target as first adjustment / Row (17/13 Calories) / Ski Erg (15/12 Calories) / :45 hard effort if no machine is available

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