Warmup the knees, quads, posterior chain, and lower back and make sure to build in small increments with low reps until you get to your working weight. Also get the shoulders, elbows and wrists loosened up for the cleaning.
Strength:
Max repetitions of Back Squat @ 85%
8.5 / 10 difficulty for you today
Goal-4-8 reps
To technical failure
Metcon:
21-15-9 reps of:
Front Squats
Bike Erg Calories
Power Cleans
Bike Erg Calories
*Barbell: (135/95)
*Time Cap: 15 minutes
Time Domains:
Front Squats | Light to moderate. 2 sets or less.
Bike Calories | 1:30/1:10/:45
Power Cleans | Light to moderate. Fast singles.
Finisher:
4 Sets
25’ Double DB front rack walking lunge
*Rest 1:00 between sets
BODYBUILDING WORKOUT
Routine 6a: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)