Apr 20, 2026
RX Performance Athlete
Olympic Lifting Strength and Accessory Conditioning
Main WOD
- - Clean and Jerk: 5x2 @ 75% 1RM
- - Back Squat: 4x6 @ 80% 1RM
- - Power Snatch: 3x3 @ 70% 1RM
- - 10-minute AMRAP of: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
Week 16 • Block 4 (Week 4/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5-min row or bike at easy pace
- - Dynamic stretches focusing on legs and shoulders (e.g., leg swings, arm circles)
- - 3 rounds of: 5 overhead squats (PVC pipe or empty bar), 5 barbell rows (empty bar), 5 back squats (light load)
Recovery
- - 10 min of light stretching focusing on hamstrings, quads, and shoulders
- - Ice any sore areas as needed
- - Nutrition: Protein-rich recovery shake or meal within 30 min
Mobility
- - Foam roll upper back and legs for 5-10 min
- - Hip flexor stretch 30 seconds each side
- - Shoulder dislocates with a band or PVC pipe
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Aim for consistent pace throughout the strength pieces, finishing strong on the conditioning.
How to be competitive: Challenge yourself to complete the conditioning piece under 8 minutes. Push each movement while maintaining form.
What you should feel: Expect to feel a solid burn in your legs and shoulders during the lifts, with an elevated heart rate during conditioning, finishing with a sense of accomplishment.
Coach Note
This session emphasizes Olympic lifting for strength development while integrating short bursts of conditioning to support the overall block objective. The combination of strength and AMRAP will enhance both your lifting capacity and conditioning endurance.