GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
3 Sets of:
5 Lunge with Overhead Reach Each in place
5 Wall Squats
5 Presses from Split with empty barbell
5 Lunge with Overhead Reach Each in place
5 Wall Squats
5 Presses from Split with empty barbell
WARM UP
0-10 minutes
3 Rounds
3 Muscle Cleans
3 Push Press
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Jerk
3 Split Jerks
3 Muscle Cleans
3 Push Press
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Jerk
3 Split Jerks
STRENGTH/SKILL
10-30 minutes
Paused Back Squat (3RM)
* work up to a 3RM with 1 second pause at bottom.
* rest 2-3 minutes between sets
* beginners back squat 6 X 4-5 without a pause. Add weight as form permits
* rest 2-3 minutes between sets
* beginners back squat 6 X 4-5 without a pause. Add weight as form permits
METABOLIC CONDITIONING
30-45 minutes
Metcon (No Measure)
ODD Minutes: 6 Touch N Go Power Clean and Jerks (135/95) (95/65)
EVEN Minutes: 10 Calorie Row
EVEN Minutes: 10 Calorie Row
ACCESSORY
Banded Pull-Throughs:
– Accumulate 50-100 Reps.
– Accumulate 50-100 Reps.