8 minutes to complete: 400m run 5 Bird Dogs each side 5 Forward Rollouts 5 Reverse Rollouts 10 Slow Mountain Climbers 10 Hollow Body Rocks 5 Scapular Pull-Ups 5 Strict Pull-Ups 10 Push-Ups 15 Wall Squats 5 Reverse Lunge + Single Leg RDL each leg M/W/F- Back Plank in remaining time T/TH/SA- Hollow Body Hold in remaining time

Watch the Standard Warm-Up Video Here


Workout brief click here


21-15-9 of:

  • Squat cleans (95/135)
  • Dips


Stimulus Goal:

Why Do This Workout?

To work on and improve our squat clean technique and capacity while also improving the anaerobic glycogen energy system (middle duration and intensity).

You will have drastically greater full body strength and abilities to move large loads from the ground to the shoulders in a repeated effort after this workout is complete.

Record this benchmark workout in BtWB to track your progress the next time we complete it.

Duration and Feel: Under 10 minutes. This is a short and fairly intense workout. You should be able to do quick singles throughout on the squat cleans. You should only need to break the sets of dips of 2-3 times. Push the pace and keep the intensity up with good technique throughout this workout.

Barbell Weight: Should feel moderate-heavy but still allow you to go unbroken for 3-5 repetitions or to do quick singles with no more than 3-5 seconds of rest in between. A weight you could do 8-10 unbroken while fresh. Pick a dip variation that you could do at least 5 while fresh.

Specific warm-up focus: Squat clean practice and warm-up, dip warm-up and practice.

Scaling Options: 
Squat clean –> lighter weight –> power clean + front squat –> hang squat clean –> hang power clean + front squat
Ring dips –> matador dips –> banded matador dips –> parallette dips –> bench dips

At Home Options: Knock out 21-15-9 of dumbbell alternating squat cleans doing total reps in each set. Do chair or bench dips in place of ring dips



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