GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Sets:
5 Single Leg Glute Bridges ea w. 1 ct a top
10 Kettlebell Swings (squeeze glutes at top)
WARM UP
0-10 minutes
3 Sets
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
20 Lateral Jumps over the Bar
10 Lateral Squats (total)
* Rest as needed. Add light weights to bar.
STRENGTH/SKILL
10-30 minutes
Sumo Deadlift Clusters (7 X 1-1-1)
* work up to 85% for 1-1-1, or a heavy weight.
* Reset after each rep.
* 2 minutes rest between sets
* newer athletes work up to a challenging 5 X 5.
* Reset after each rep.
* 2 minutes rest between sets
* newer athletes work up to a challenging 5 X 5.
METABOLIC CONDITIONING
30-50 minutes
Pelti (Time)
For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Squat Cleans (135/95) (95/65)
Burpees
* 15 minute cap
ACCESSORY
Abs with plate switch
3 X 8-10
3 X 8-10