GENERAL PHYSICAL PREPARATION
WARM UP
Pre-warmup mobility w/ lax ball:
– Glutes
– Quads
– Triceps
(x30s each trigger point)
With empty barbell:
5 RDLs
10 Front Squats
10 Walking Lunges
5 Hang Muscle Cleans
10 Walking Lunges
10 BB Rows
Rest 10s
3 Hang Power Cleans on coaches call
Rest 20s
3 Hang Power Cleans on coaches call
– Glutes
– Quads
– Triceps
(x30s each trigger point)
With empty barbell:
5 RDLs
10 Front Squats
10 Walking Lunges
5 Hang Muscle Cleans
10 Walking Lunges
10 BB Rows
Rest 10s
3 Hang Power Cleans on coaches call
Rest 20s
3 Hang Power Cleans on coaches call
STRENGTH/SKILL
Hang Power Clean (5×3)
*@50-60%
*Work on TnG reps
*Rest 90s
*Work on TnG reps
*Rest 90s
METABOLIC CONDITIONING
MJ (Time)
For total time:
21 Hang Power Cleans (135, 95)
50 Walking Lunges (BW)
500 Meter Row
Rest 2:00
21 Hang Power Cleans
50 Walking Lunges
500 Meter Row
Rest 2:00
42 Barbell Rows (135, 95)
60/50 Push-ups
500 Meter Row
21 Hang Power Cleans (135, 95)
50 Walking Lunges (BW)
500 Meter Row
Rest 2:00
21 Hang Power Cleans
50 Walking Lunges
500 Meter Row
Rest 2:00
42 Barbell Rows (135, 95)
60/50 Push-ups
500 Meter Row
*25:00 CAP
*Sub row for 2:00 Bike