2 Steady Rounds: 16 Empty Bar Front Rack Lunge Steps, :45 Ring Support Hold, :20 AAB or Machine
For the ring support hold we’re looking for a strong hollow body position with the feet in front of the hands and shoulders externally rotated. The hold should be two attempts at most. Increase your pace on the AAB on round 2.
Mobility Recommendation: 3×10 Scap Push Ups
This helps teach what a “lazy” vs. “active” scapular position is before bench pressing and performing push ups.
AMRAP 15 Minutes: 15/12 (15/9 on AAB) Machine Calories, 15 Push Ups, 15 Hang Power Clean (95/65)
The goal in this 15 Minute AMRAP is to stay moving at a good pace. Focus on good push up mechanics as well as cycling the hang power cleans. Everyone should notch 4+ rounds. A 200m run can also be an option in place of machine calories.
Wall Sit: Accumulate 5 minutes in a wall sit
Back against the wall, legs at 90-degrees and hands off the legs. If you are phenomenal at wall sits, put a heavy plate in your lap.
Move Steadily Through: 10 Empty Bar Front Squats, 20 Front Rack Duck Walk Steps, 10 Power Position Squat Cleans, 20 Empty Bar RDLs, 10 Front Squats
Again, same warm up and mobility work as on Test Day of earlier this month. Reinforce a good power position as you’re warming up, as it’s going to be really important for your squat clean today. The second priority is opening up your front rack position.
Mobility Recommendation: Banded Front Rack Stretch 2:00/side
Strength Re-test (see 7/3 workout)
1RM Squat Clean + 4 Front Squats
Strength re-test day – get a good warm up and then get after it! Spend a long time working through technique on the squat clean prior to starting this piece. Drill the value of positioning and how it leads to better movement.
Conditioning Re-test (see 7/3 workout)
For Time: 30/18 Calorie AAB, 15 Front Squats (155/105)
Time to bear down and re-test this nasty chipper. As a reminder, you should be replicating the reps/weight you used earlier this month so you have a true gauge of your progress from the past month.