May 22nd


Download the week


Build to Heavy Single 

"Same Same, But Different" 

5 Rounds: 

9 Power Cleans (115/85) 

500/450 Meter Bike Erg 

Directly Into..

5 Rounds: 

9 Thrusters (115/85) 

500/450 Meter Bike Erg 

Time Cap: 18 Minutes 

KG | (52/38)


5 Rounds: 

9 Power Cleans (115/85) 

18 Single-leg Squats

Directly Into..

5 Rounds: 

9 Power Cleans (115/85) 

9 Thrusters (115/85) 

Time Cap: 18 Minutes

For the Coach

Resource Drive

Workout Overview


In part 1, we are moving into pur “build to a heavy” week. This allows athletes to find their 1RM after the 12 week strength cycle we have been following. Allow athletes 10:00 to find their heavy one rep for the day. In part 2, we have ten rounds of barbell and bike work today with lower volume sets and harder effort bikes to break them up. While we may want to push the pace on both the bar and bike, we'll need to be thinking about where we can make the most of our breathing and trying to recover and keep moving.  Athletes should be prepared to keep a hard effort from beginning to end on today's piece. Barbell sets should be 1-2 sets of work, no fast singles today if we can avoid it, choose a weight you can cycle for the cleans and hold onto on the thrusters.


Time to complete work.


Power Cleans | About :30 of work or less.
Bike | About 1:00 of work consistently across all rounds.
Thrusters | Unbroken sets and :30 or less.

The One | Teaching Focus

Flat back
To ensure safety through building to a heavy one rep today we ant make sure  we’re  emphasizing maintaining the lumbar curve in the deadlift.  Athletes should seek to maintain the natural curve in the lower spine throughout the entire rep.  If athletes are unable to maintain the natural curve then encourage them to stop and go down in weight.


Power Clean
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells

Reduce Loading
Sub Dumbbells/Kettlebells
18 Air Squats

Reduce Distance
1:00 Cap
250/225m Row
200/180m Ski
200m Run
150m Air Run


Todays workout will flow best if athletes have the ability to use their own machine.  If you are short on bikes, you mat need to sub another machine option.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 0:20 each

  • Bike
  • Arm swings
  • Arm circles
  • Trunk twists
  • Bike
  • Scorpions
  • Inchworm + spiderman
  • Downward dog
  • Bike
  • Bootstraps
  • Supermans
  • Cossak squats
  • Push ups

CT Barbell Flow :15 - :20

  • Goodmornings
  • Back squats
  • Elbow rotations
  • Press & reach
  • Stiff leg deadlifts

Specific Warm-Up
(9-23 minutes)

Power clean | tell, show, do, check

  • Establish stance & grip

Hands just outside the shoulders with full grip on bar

Feet hip width apart

Receiving position

Butt back

Feet flat

Knees out

Elbows up

  • 3 Cued reps ¼ squat / finish position

Focus on sound receiving position

  • 3 Cued position 1 power cleans

Focus on arms straight until jump

  • 3 Cued position 2 power cleans

Focus on bar staying close

  • 5 position 3 power cleans each athlete

Focus on timing with jumping before pulling

  • 3 Lightweight cleans each
  • Build to workout weight

Focus on seeing & correcting throughout this time

    Thruster | tell, show, do, check

    • 3 Cued front squat  reps

    Cue hips back first

    • 3 Cued front squat  reps

    Cue high elbows throughout

    • 5 Cued push press reps

    Cue timing of extension and then press

    • 5 Cued thruster

    Cue timing of extension and then press

    Deadlift | tell, show, do, check

    • Establish stance and grip
    • Establish set up

    Bar over middle of foot

    Bar in contact with shins

    Shoulders over bar

    Eyes forward

    • 5 Cued reps hips to above knee

    Hips back first in the descent

    Bar close

    • 5 Cued reps above knee to mid shin

    Knees out of the way

    • 5 Cued reps mid shin to standing

    Driving with the legs. Emphasize leg press.

    Shoulders and hips rise together until bar passes knee

    • 3 Cued lightweight reps

    Driving with the legs. Emphasize leg press.

    Cue “Press the ground away through the heels”

    (23-35 minutes)

    • 10:00 window
    • Builds based on coach or athlete discretion
    • Transition to part 2

    (41-59 minutes)

    Practice Round 

    • 3 Power Cleans
    • 100m Bike
    • 3 Thrusters
    • 100m Bike


    Workout adjustments if needed

    (41-59 minutes)

    Look For

    • Power Clean

    Quick elbows. Athletes should focus on an aggressive elbow turn over as they receive the bar with feet fat, butt back, knees out, and elbows high.

    • Thruster

    Timing. Look for athletes to wait until they reach full extension of the legs and hips before pressing.

    • Bike

    Breathing and Rhythm. Emphasize the importance of controlled breathing. Athletes should sync their breathing with their pedal strokes to maintain a steady rhythm.

    •  Post Workout Clean Up & Chat (59-60 Minutes)

    Additional Elements

    Home Workout

    5 Rounds:
    9 DBPower Cleans
    400m Run
    Directly Into..
    5 Rounds:
    9 DB Thrusters
    400m RunTime Cap: 18 Minutes


    “There will never be a better you, than you.”

    There is a lot to be said about authenticity.
    The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
    If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

    Our mentors do not wish for us to follow in their footsteps.
    Our mentors wish for us to go further. To blaze the path further than before.

    We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

    After Party

    2 Sets of 20 Reps Per Leg
    Staggered Stance Dumbbell Deadlifts:
    Rest 0:30 Between Legs and 1:00 Between Sets

    Have questions?

    Reach out!

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