Monday 01-08-24 Workout Of The Day
E4M – 3
5 Squat cleans*
B. AMRAP – 5
24/30 Kcal ECHO
Max Box over burpees in remaining time
Today we begin our new strength cycle with cleans and deadlifts. We will be following the Wendler protocol like we did for the previous strength cycle with front and back squats.
The cleans add a much more technical aspect to the lift and will be done on their own. We’ll still be performing the 3×5, 3×3, and 5-3-1 on a three week cycle. Reps should be done in a 10-15 second window of each other NOT TOUCH AND GO! You’ll have lots of time to warm up, work on technique and find a good starting weight before the clock starts. We will also have some very short high intensity “sprint” workouts on the clean days.
Today kicks off with a 3 x 5 on a 4 minute clock. If you’re a bit newer to Starke or plan to stay lighter for your sets to work on technique, perform five reps every two minutes for some added volume and practice.
Part B. is a workout that will have you tasting that 9 volt battery taste. Push the pace on the bike but leave something in the tank for some fast box facing burpees afterwards.
