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Clamtown CF – Location – CAP Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-75:00
Workout 2: 250414
85:00-100:00
Workout 3: Accessory – I
105:00-115:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Build in load.
– Use the first 2 sets to elevate your heart rate and increase range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Clean and Jerk (Strength I
Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week two of the next 2025 Strength 1 lifting cycle. These four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
250414 (AMRAP – Reps)
5 x 2:00 rounds:
10 deadlifts (125/185 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
Stimulus & Goals
– Light-to-moderate deadlifts complete in :15-:45 and 2 sets or less each round.
– 10+ shuttle runs per round; continuous movement.
Strategy
– Work on your barbell cycle time. This is a great day to practice speed and technique. If you feel yourself getting the speed wobbles then slow down.
– During the shuttle runs, stay low and accelerate out of the turn.
Modifications
Deadlifts | Load, sumo deadlifts, range of motion
Shuttle runs | Remove floor touch, max calories on any machine
Accessory – I (Checkmark)
EMOM 12:
Min. 1 | 15 GHD sit-ups
Min. 2 | 2 Turkish get-ups
– Complete all GHD reps unbroken; scale range of motion and/or reps if necessary.
– If you don’t have a GHD, perform weighted sit-ups (14/20 lb).
– Perform one Turkish get-up on each arm. Increase the loading as you are able, but focus on technique first.
Stretching (Checkmark)
2 sets:
1:00 standing leg swings (front and back)
1:00 sit and reach
