October 28, 2026
Daily Session — October 28, 2026
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Warm-Up
General (6:00): 3:00 Easy Row, building to a steady pace Then 2 Rounds: 10 Air Squats 10 Good Mornings (hips back, flat back) 5 Push-Ups 10 Hollow Rocks 5 Inchworms Specific (11:00): 2 Rounds with an empty barbell (45/35 lb): 5 Romanian Deadlifts 5 Hang High Pulls 5 Hang Power Cleans Bar-facing burpee practice (no rush): 5 Bar-Facing Burpees, stepping back down, then jumping over the bar Build the load: 3 Hang Power Cleans at ~50% of workout weight 3 at ~75% 3 at workout weight (95/65 lb Rx or 65/45 lb scaled) Row check: 10 Cal Row at workout pace Then 2 Rounds at workout pace: 5 Hang Power Cleans 5 Bar-Facing Burpees 5 Cal Row Self-check: if 5 hang power cleans at 95/65 lb feel light, you can cycle them touch-and-go, and your burpees stay smooth in round 2 → Rx. If the bar slows down, your elbows are slow to turn over, or you have to reset between reps → scaled.
Coach's note: Primes the hamstrings, glutes and traps for 10 hang power cleans per round, and warms the chest and triceps for the bar-facing burpees. If the 95/65 lb cleans moved fast and you could breathe through the pace round, go Rx; if the bar slowed or you had to reset, take the lighter bar and keep moving for all 15 minutes.
Handstand Practice
EMOM 10: Odd minutes: 2 x 15-20 sec Chest-to-Wall or Wall-Facing Handstand Hold (kick up with control, stay tall and push the floor away). Scale to a pike hold with feet on a box or a shoulder-tap plank. Even minutes: 20 sec Hollow Hold, then rest. Keep every hold crisp. Come down as soon as your ribs flare or your shoulders sag.
Coach's note: This is low-volume position work, only five short holds, so your shoulders and trunk stay fresh for the burpees and cleans. Stay well short of failure: you will need your triceps and shoulders for about 50 burpees and your trunk to hold the clean.
Clean Getaway
AMRAP 15:10 Hang Power Cleans (95/65 lb)10 Bar-Facing Burpees12/9 Cal Row
Coach's note
- Stimulus
- Sustained aerobic power: steady and uncomfortable for 15 min, not a sprint. Aim for 6-7 rounds (about 2:10-2:30 per round). Redlining round 1 costs you the burpees later.
- Muscles
- Hips, hamstrings and grip on cleans, then chest, triceps and shoulders on burpees, then legs and back on the row. Handstand holds already tired your shoulders, so burpees bite earlier.
- Strategy
- Cleans 5-5, burpees steady and unbroken, row 12 cal hard but not max (about 40 sec). Keep the same splits all 15 min and take your breath on the row, not mid-set.
- Scaling
- Target 7-8 rounds. Use 65/45 lb, regular burpees and 10/8 cal as written. Shoulders tired? Step back from the floor instead of jumping, same 10 reps. No rower: bike, same calories.
Cool-Down
3:00 Easy Row or Walk Log your score (rounds + reps). Then: 1:00 Couch Stretch (each side) 1:00 Seated Hamstring Stretch (each side) 1:00 Doorway Pec Stretch (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 0:45 Wrist and Forearm Stretch, palms up and palms down 1:00 Child's Pose
Coach's note: Hips, hamstrings and quads did the hang cleans, so the couch stretch and hamstring stretch target those. The doorway pec stretch addresses the burpees, and the lacrosse ball and wrist stretches open up the forearms that caught the bar in the rack.
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