Thursday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation (ankles, hips, wrists )
Over All Dynamic Body Activation (ankles, hips, wrists )
"Tabata " Core Alternate 8 Sets of :
:20 BP Russian twist
:10 Rest
:20 Cat n Cow
2 Sets of:
200-m run
15 jump squats
10 standing toe touches
Warm-up
POWER CLEAN PROGRESSION + FRONT RACK LUNGES
3-5 reps BB or Light weight
Hang clean pull
Hang power clean
Power clean
Front rack lunge
3-5 reps BB or Light weight
Hang clean pull
Hang power clean
Power clean
Front rack lunge
Warm-up
COMPLEX WARM-UP
2-3 sets:
2 power clean + 4 front rack lunges
2-3 sets:
2 power clean + 4 front rack lunges
Metcon
Metcon (Weight)
STRENGTH DAY 15 Min E3MOM
RX
5 sets for load:
3 power cleans
6 alternating front rack lunges
RX
5 sets for load:
3 power cleans
6 alternating front rack lunges
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
Finisher
Metcon
3 sets:
20 weighted GHD hip extensions
3 sets:
20 weighted Good Mornings BB
20 weighted GHD hip extensions
3 sets:
20 weighted Good Mornings BB
Cool Down
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side
:30 standing quad stretch/side
:30 quad foam roll/side
Heavy day.
Build to a heavy complex.
Athletes complete the entire complex before resting the barbell.
Rest 2:00-3:00 between sets.
The lunge weight will likely be the limiting factor.