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Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

2 ROUNDS

:15 Single Unders

:15 Jumping Groiners

:15 Air Squats

:15 Tuck Hold

Into…

SPECIFIC WARM-UP

2 ROUNDS

:20 Double Under Practice

5 Clean Deadlift

5 High Hang High Pull

5 Hang Muscle Clean

5 Front Squats

Strength

Choose between Squat or Power Clean

Squat Clean (1.) Squat Clean*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%))

*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Power Clean (1.) Power Clean*

1×1 (80%)

1×1 (85%)

1×1 (90%)

1×1 (95%))

*Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8-9.

(Score is Weight)

-Short Rest b/t P1 & P2-

Clean Pull (2.) Clean Pulls**

3×2 (110%))

**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.

(Score is Weight)

Week 6 of 8 Oly Cycle

Workout

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES*

1 Squat Clean (85% of 1RM C&J)**

35 Double Unders

-Rest 1:30 b/t Sets-

*Start at beginning of AMRAP.

**Option for Power or Deep Power

Sub for Single Unders

(Score is Lowest Rounds + Reps)

Optional Cool Down

EMOM x 8 MINUTES (No Measure)

MIN 1 – :25 Elevated Calf Raises + :25 Tib Raises

MIN 2 – :50 Quad Foam Roll

(No Measure)

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Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

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