2.25.20
A. Warm Up
3 Sets/arm
4 KB Single Arm Hang Clean
3 KB Single Arm Thrusters
2 KB Single Arm OH Reverse Lunge
-Then-
Light Overhead Snatch Grip Prep Work
3 Sets – LIGHT Barbell Work
2 Snatch Grip Behind the Neck Push Press
2 Snatch Grip Behind the Neck Push Jerk
B. Strength
Overhead Squat
4 sets of 2 reps @ 31X1 Tempo
Every 2:00
*build from last two weeks
-then-
Front Squat
2 sets of 6-8 reps @ 20X0 Tempo
*rest as needed (keep the loads moderate and focus on good range of motion with deep positions)
*This week marks a change into Front Squat patterns. We are going to delaod a little bit in total volume. Get 2 quality sets in and move on!
C. Conditioning
3 Sets – Power Work
5 Hang Power Clean Below Knee
10 Burpees As fast as possible
Bike 20 seconds @ 97%
-rest up to 3:30 between rounds-
*record load and total cals
*keep your POWER UP on these assault bike sprints
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