GENERAL PHYSICAL PREPARATION
WARM UP
2 Sets of:
15 KB Swings (squeeze glutes at top. As heavy as possible)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
15 KB Swings (squeeze glutes at top. As heavy as possible)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
STRENGTH/SKILL
Power Clean (1RM)
* rest 2 minutes between attempts
* take 8-10 sets to work up
* beginners 10 X 2 working on technique
* take 8-10 sets to work up
* beginners 10 X 2 working on technique
METABOLIC CONDITIONING
Cornerback (Time)
21-15-9
Deadlift (135/95/65)
Hang Power Cleans
Front Squats
* 10 minute cap
Deadlift (135/95/65)
Hang Power Cleans
Front Squats
* 10 minute cap
* compare to 25 November
ACCESSORY
Weighted Sit-ups: 3 x 12-15