Apr 8, 2026
RX Performance Athlete
Olympic Lift & Skill Conditioning
Main WOD
- - Clean & Jerk: 5x3 @ 75% 1RM
- - Bar Muscle-ups: 5 sets of 3-5 reps
- - 12-minute AMRAP: 5 Power Snatches (135/95), 10 Toes-to-Bar
Week 14 • Block 4 (Week 2/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5 minutes of light cardio (rowing or biking)
- - Dynamic stretches focusing on shoulders and hips
- - 3 rounds of: 10 PVC pass-throughs, 10 air squats, 5 inchworms
Recovery
- - 5 minutes of static stretching for shoulders and hips
- - Foam roll lats and thighs for 5 minutes
- - 2 minutes of focused breathing
Mobility
- - Ankle mobility drills (10 minutes)
- - Shoulder dislocates with a band (3 sets of 10)
- - Hip flexor stretch (2 minutes each side)
Coaching Advice
Target time: Complete all rounds in under 12:00
How to pace: Aim for a steady rhythm in the AMRAP without burning out on the first couple of rounds.
How to be competitive: Push the limits on the clean & jerk but ensure form stays tight. For muscle-ups, strategize your breaks to keep movement smooth.
What you should feel: Expect elevated heart rate and muscle fatigue during the AMRAP, but maintain control. After the workout, you should feel a satisfying fatigue in the muscles used.
Coach Note
This session supports the current block objective by enhancing Olympic lifting technique under fatigue and refining gymnastics skills, while increasing overall workout capacity and intensity.