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Titan Fitness – Titan Box

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Warm-up (No Measure)

A. General

1 min row @easy

5 Inchworms

45 sec row @mod

7 mini band wall slides

30 sec row @hard

10 alternating Y arm raises on a box*

https://youtu.be/67jI0e8x2T8

B. Mobility

Rotating Iron Cross

10 reps + 2 Sec pause

https://youtu.be/7T9Xo5cYuP0

C. Clean drills

3 sets

3 Kneeling jump to box jump **

3 slow motion clean high pulls

3 hang clean high pulls @ above knees

3 hang clean high pulls @ below knees

Weightlifting

A: Clean (4 x 1+1)

4 Sets

1 Hang Clean @ above knees

1 Hang clean @ below knees

Rest 2 mins between sets

Ascend to a heavy but technically sound weight.

Score: Time

TC: 15mins

Scaling options

Beginner

You can have both reps done above the knees

Intermediate

As written

COMP

Work up to a heavy 3 position power clean, RPE 8/10

– 3 Positions Power Clean = Floor-Low high-hang

Metcon

B: Metcon (Time)

5 rounds for time

15 Pull Ups

12 Deadlifts 155/105lbs
Kg: 70/50

Score: Time

TC: 12 mins

Scaling options

Beginner

12 Ring/Body Rows

12 Deadlift @mod

Intermediate

10-15 Pull Ups

15 Deadlift @135/95 lbs

COMP

As written

Extra Accessory

Metcon (No Measure)

2 x 12 Bent over lateral raise

2 x 12 Trap-3 raise

2 x 12 Banded Pulldown

Rest 60 seconds between each movement.
Goal: Upper back prehab

-This should not be heavy or challenging, make sure your reps are for quality and not exhaustion. This is a deload week.