Apr 13, 2026
RX Performance Athlete
Complex Barbell Session
Main WOD
- - Power Clean: 4x3 @ 75% 1RM
- - Front Squat: 5x4 @ 80% 1RM
- - Push Jerk: 4x2 @ 80% 1RM
- - Conditioning: 15-minute AMRAP of 10 Bar Muscle Ups, 20 Wall Balls (20/14 lbs), 30 Double Unders.
Week 15 • Block 4 (Week 3/4) • Training Day
This Week's Focus
Olympic Lifting
Warm-Up
- - 5 minutes of light rowing or biking for general activation.
- - Dynamic stretches focusing on hips and shoulders (leg swings, arm circles).
- - 3 rounds of: 10 PVC pass-throughs, 10 glute bridges, 10 bodyweight squats.
Recovery
- - 5-10 minutes of light cardio (jogging or cycling) to lower heart rate.
- - Post-workout stretching focusing on shoulders, quads, and hamstrings.
Mobility
- - 3 minutes of couch stretch (1.5 per leg).
- - 3 minutes of banded shoulder distractions.
- - Foam rolling on lats and quads for 5 minutes.
Coaching Advice
Target time: Finish under 15:00
How to pace: Aim for consistent output across sets; consider breaking reps into smaller chunks if needed to maintain form.
How to be competitive: Focus on maintaining intensity throughout the conditioning piece and challenge yourself to stay ahead of your previous scores.
What you should feel: You should feel powerful during the strength lifts, aiming for an explosive drive. In the conditioning, expect elevated heart rate and muscle fatigue, but manageable.
Coach Note
This workout emphasizes strength development in Olympic lifts while promoting high-skill execution under fatigue—supporting the block's focus. Maintain quality movement throughout, aiming for fluid transitions during barbell lifting. The conditioning work is designed to push your muscular endurance and aerobic capacity after the strength elements.