Lost At Sea

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Sat

May 31

Lost At Sea

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Workout

Hang Power Clean

3 Sets:

3 Hang Power Clean at 87-93%+

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* Rest 3 Minutes Between Sets

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"Lost At Sea"

For Time:

30 Clean & Jerks (135/95)

2,000/1,800 Meter Row

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* Partition However You'd Like

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Time Cap: 15 Minutes

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AEROBIC POWER [VO2 MAX]

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KG | (61/43)

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Age Group

13-15 & 55+ | (95/65)

KG | (43/29)

Competitor

For Time:

30 Clean & Jerks (155/105)

2,000/1,800 Meter Row

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* Partition However You'd Like

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Time Cap: 15 Minutes

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KG | (70/47)

For the Coach

Resource Drive

Workout Overview

Stimulus

Since Monday was Murph we are slotting in our other lifting day here, there is a team option in the logistics for those who want to keep the Saturday team option!

Partition today's workout however you'd like. See Logistics for some partition options. You can start the workout on either movement. Choose a barbell weight that you could complete 30 clean & jerks in less than 5:00 when fresh.

Scoring

Score: Time

Movements

Intended Intensity: RPE 7-8

Target Loading: Light-Moderate (45-55% of 1RM Power Clean)

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 10-13 Minutes

The One | Teaching Focus

Elbows beat the feet

Cue athletes to punch hard and fast after fully extending the hips and legs. This will encourage athletes to land with their elbows already locked out and in an active overhead position.

Strategies

[PARTITION OPTIONS]

10 Rounds:
3 Clean & Jerks
200/180 Meter Row

5 Rounds:
6 Clean & Jerks
400/360 Meter Row

4 Rounds:
12-8-6-4 Clean & Jerks
500/450 Meter Row

For Time:

500/450 Meter Row
10 Clean & Jerks
500/450 Meter Row
10 Clean & Jerks
500/450 Meter Row
10 Clean & Jerks
500/450 Meter Row

Modifications

CLEAN AND JERK

Reduce Loading/Reps
Power Clean Only
Push Jerk Only
Sub Dumbbells (50/35)s
Kettlebell Swings (70/53)

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2,000/1,800 METER ROW

1,600/1,440m Ski
100/80 Calorie Echo Bike
4,000/3,600m Bike Erg
1,600m Run
8:00 Total Working Time on Treadmill/Runner

Logistics

[TEAM OF 2 VERSION]

AMRAP 15:
60 Clean & Jerks (135/95)
Max Calorie Row

* One Partner Works While Other Rests
* Split Both Stations However You'd Like

Lesson Plan
_{(0-3 minutes)}

(0-3 minutes)

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Whiteboard Brief

Refer to coaches stimulus notes
Provide workout overview & stimulus
Provide mods & subs overview
Ask for injuries & limitations

General Warm-Up
_{(3-9 minutes)}

(3-9 minutes)

General Flow

1:30 Easy Row
0:30 Couch Stretch (right)
0:30 Couch Stretch (left)
0:30 90/90 Hip Rotations
0:30 Glute Bridges
0:30 Alternating Bird Dogs
0:30 Air Squats

Specific Warm-Up
_{(9-21 minutes)}

(9-21 minutes)

Clean & Push Jerk Warm-Up

5 Clean Dip + Drive
Emphasize quick and powerful hip extension, keeping the bar close through the middle of the lift.
5 Clean High Pull
Focus on keeping the bar close to the body as the elbows pull high, ensuring a vertical path.
5 Push Jerk Dip + Drive
Focus on generating power from the legs while maintaining a strong connection with the bar.
5 Push Jerk
Emphasize fast foot movement and a solid, stable overhead position, with the arms fully locked out.
3 Cued Clean & Push Jerks
“Jump” - Full extension of hips and knees before pushing under the bar

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Hang Power Clean | tell, show, do, check

5 Deadlifts
5 Double elbow rotations
5 Dip + High pull
Look for elbows to be high and outside
5 Muscle cleans
Emphasize a fast transition with elbows
5 High hang power cleans
Strong hip extension, fast under the bar
5 Low hang power cleans
Bar should stay close the body

Strength
_{(21-33 minutes)}

(21-36 minutes)

Your working sets should land within the suggested percentage range. If you're feeling good, your technique is dialed in, and you want to, feel free to go heavier than 93% if you have it in you today, possibly up to a new 3-rep max!
Building Sets:
5 - 65%
3 - 75%
3 - 83%

Primer
_{(33-39 minutes)}

(36-42 minutes)

Practice Round

200m Row
5 Clean & Jerks
200m Row
3 Clean & Jerks
200m Row
1 Clean & Jerk

Break

Workout adjustments if needed

Workout
_{(39-55 minutes)}

(42-57 minutes)

Look For‍

Row: Athletes should move at a pace that allows minimal rest, pay attention to athlete form, be sure they keep a tight midline as they move to save the low back.
Clean and Jerks: Look for athletes to be explosive and move quick through reps, this load should not be heavy. So we should be able to move the bar quickly.

Post Workout Clean Up & Chat (57-60)

_{Accessory Work}

Bulletproof Shoulders

[PART A]

2 Sets:

25 Unbroken Dumbbell Z-Press

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Rest 1-2 Minutes Between Sets

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[PART B]

100 Banded Pull Aparts

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Mindset

Bruce Lee

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"Take things as they are. Punch when you have to punch. Kick when you have to kick."

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Accept reality as it is and take decisive action when necessary without overthinking.

Additional Elements

Have questions?

Reach out!

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