Warmup - Do 2 sets x 15 reps of Air Squat, then with an unweighted BB do 2 rounds of:
Front Squat - 5 reps (no pause)
Push Press - 10 reps (lock out at the top of each rep)
Back Squat - 5 reps with a 5 second PAUSE at the bottom of each rep
#1 BB Back Squat 5 sets x 4 reps
Do as many warmup sets and reps as you like. The 5 sets that count are all at
75% of your back squat 1RM.
#2 BB Clean and Power Jerk
1 set x 5 reps, 1 set x 4 reps, 1 set x 3 reps, 1 set x 2 reps, and 1 set x 1 rep
Do as many warmup sets and reps as you like. Then for the set of 5 reps, go
with 55% of your clean 1RM. Try to add weight each set after that. These are
NOT touch and go. Reset your start position for every rep. Rest between sets.
#3 Depth Jump with Lateral Movement - 12 reps
a) Step off an 18" box or tire.
b) Land with both feet. Have a partner, standing in front of you, point to the left or
right just before you land.
c) Immediately upon landing, sprint 12.5 meters in the direction your partner is
pointing.
d) Walk back to the box or tire after each rep and immediately do the next rep.
Effort level for the 12 reps: rep 1 - 50%, rep 2 - 60%, rep 3 - 70%, rep 4 - 80%
rep 5 - 90%, reps 6 through 12 - 100%
#4 In 8 minutes, do as many rounds as you can of:
Burpee - 10 reps
Toes to Bar - 10 reps
DB Thruster - 15 reps
Cable Row - 15 reps
Hand Release Pushup - 20 reps
Double Under - 20 reps
This is continuous work.
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