GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Sets
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
5 Snatch Balance
*20s pigeon pose each side after each set. Add weight after each set but keep loads light
STRENGTH/SKILL
10-30 minutes
Speed Front Squats (8 X 3)
* every 60 seconds.
* each rep should be as exposive as possible out of the hole, however, descent should be controlled
* newer athletes 5 X 5 focusing on form
* each rep should be as exposive as possible out of the hole, however, descent should be controlled
* newer athletes 5 X 5 focusing on form
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
10 Deadlifts (155, 105)
15 T2B
10 Sq Cleans (155, 105)
15 T2B
10 Power Clean + Jerks (155, 105)
15 T2B
* 14 minute cap
15 T2B
10 Sq Cleans (155, 105)
15 T2B
10 Power Clean + Jerks (155, 105)
15 T2B
* 14 minute cap
ACCESSORY
50 Banded Hip Flexor Pulls each
Weighted Sit-ups: 3 x 12-15
* Rest 90 seconds
Weighted Sit-ups: 3 x 12-15
* Rest 90 seconds