GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Sets
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Jerks
*20s pigeon pose ea side after each set. Add weight after each set but keep loads light.
STRENGTH/SKILL
10-30 minutes
Speed Front Squats (8 X 3 @60%)
* every 60 seconds
* new athletes will do a 5 X 5 adding weight if form permits.
* All sets should be as explosive as possible. Controlled descent, and explosive out of the hole.
* new athletes will do a 5 X 5 adding weight if form permits.
* All sets should be as explosive as possible. Controlled descent, and explosive out of the hole.
METABOLIC CONDITIONING
30-50 minutes
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
* scale to 50-60% of 1RM
* 16 minute cap
* 16 minute cap
ACCESSORY
Single Leg RDL with a Barbell: 3 x 10.
Banded High to Low WoodChop
Banded High to Low WoodChop