800 Meter Run
9 Hang Power Cleans (82.5/57.5kg)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (60/42.5kg)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (50/35kg)
21 Bar-Facing Burpees

• In "Bubba Gump", we have three rounds of running, hang power cleans, and barbell-facing burpees.

• The only change in rep scheme takes place on the hang power cleans, moving from 9-15-21. With increase in reps, the loads decrease.

• Stimulus wise, here's what we're looking for with the three barbells: At every weight, when completely fresh, we could complete the total unbroken. On the set of 9, if we absolutely had to, we could hang on for all nine reps. If we don't believe that's the case, let's modify the weights just enough so that we find that right loading. Inside the workout, we are looking for no more than 3 sets at each. We're chasing the stamina/conditioning aspect, versus the absolute number on the barbell.

• On the running, we are looking to be around our 5K pace, if not a little slower. With 1.5 miles of running in full, the runs absolutely count. However, what is just as important as the times here is how well we transition into the hang power cleans. As you can imagine, if an athlete hustles to finish the 800 meter run in 3:30 but takes :20s to chalk, and walk, to the barbell, they can quickly be beat by the athlete who runs a 3:45 but transitions immediately. To facilitate this fast transition, let's back off on the final 100 meters to allow a brief recovery... and let's run directly to the barbell and just start.

• Often, we'll over think the barbell. Although we pride ourselves in being smart athletes, sometimes thinking too much can cause hesitation and second guessing. And we'll "wait until we're ready". Today, let's adjust on the fly. Run directly to the barbell, and just get a single rep. And reassess as we move. Maybe we break after 3, maybe 5. Maybe we hold on. But let's not over think the process, and lose seconds in the meantime. Run in, and let's just start.

• On the burpees, methodical metronome-like pacing here pays. We can turn the mind off and just move. What is important here is to hold back a bit. Pushing burpees saps our explosiveness, and if we turn and head out the door with lactic legs, we may loose the seconds we gained here very quickly. Slow is smooth, smooth is fast here... pay close attention to our footwork and tight motions. No wasted steps, no wasted energy. That is, until the final 21 reps. Let's finish with how we do it best... grunt work.

• 21 Min EMOM of:
1st Min
Two-Arm KB American Swing (32/24Kg) 10-15 reps
2nd Min
BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
(Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
3rd Min
Bar Muscle Ups 3-6 reps

For Time:

500/400m Row
21 Power Cleans
21 Push Jerks

500/400m Row
15 Power Cleans
15 Push Jerks

500/400m Row
9 Power Cleans
9 Push Jerks

Barbell – 135/95
Kilos- 61/43

CFJKL Powerlifting Block 1 Monday - Week 1

RPE 7–8

Minimum of 3 min rest between sets

140 min
Warm up for 20 min
- 20 bfly

1.GS
A. MU for 50 min
- RS
- TWB
- HTR
- 2 S + MU 6 x 1 + 3 x 2
- Total of 12 MU

2.Strength
A. Bench press 5 RM

3.Conditioning
A.10 x 1 min on/ 1 min off: Row
- Hard, but consistent.
- 256 257 263 266 267 269 271 272 273 274
- 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

4.Accessory
A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
12 16 20 20 kg
B) KB Lateral lunges 4x10 (Light weight, stay upright!)
6 8 8 8 kg
C) Ring body saw 4x8-12 (Stay hollow)
8 8 8 8 kg

Partner workout

Five 5 min AMRAP

AMRAP 1
Shuttle run 100 m
Wall ball x 10 (9 kg/ 6 kg)

REST 2 min

AMRAP 2
Burpee x 10
Box jump x 10 (60 cm/ 50 cm)

REST 2 min

AMRAP 3 (barbell)
Shoulder to overhead x 10 (20 kg/ 15 kg)
Front squat x 10 (20 kg/ 15 kg)

REST 2 min

AMRAP 4
Ring row x 10
Kettlebell deadlift x 10 (32 kg/ 24 kg)

REST 2 min

AMRAP 5
Kettlebell swing x 10 (16 kg/ 12 kg)
Sit up x 10

Lepoja, samoin huomenna. Tiistaina ensimmäinen rykäsy KK karsintaa.

Eilinen/lepo

5 Sets:
3 Pausing Jerk Drives

Percentages based off estimated 1RM Jerk:
Set #1 - 65%
Set #2 - 70%
Set #3+4+5 - 75%

Rest as needed between sets, but aim to keep it to 2:00 or less.

Tabata
naruhyppely

Tabata
lankkupito