OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Burgener Warm Up Clean
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Front Squat Skill Transfer Exercises
3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
3x High Hang Clean + 3x Hang Clean + 3x Clean
1:00 Ski (easy)
30 second Hollow Hold, 10 Snap to Hollow (performed on ground – Snap to Hollow is Arch to Hollow)
5 Dynamic L Stretch (Straight leg Seated position reach to toes, reach back with back on ground and bring feet behind head – like a seated candle stick)
5 Hanging Tuck to L
10 Kettlebell Overhead Step Back Lunges (light/Moderate) (each arm)
1 Set (at workout pace):
5 Toes-to-bar
20’ Kettlebell Overhead Walking Lunge (at workout weight) (10′ each arm)
*every time you break, perform a 50’ Kettlebell Overhead Walking Lunge (53/35) [alternate arms each round]
15 Single Leg Calf Raises (Each Side)
10 Birddogs (Each Side)
10 Sumo Plié squats
Rest 5min,
3x (100m at 500m goal pace, 100m easy)
Rest 5min (full recovery),
500m at max effort (aka race effort)
2:00 Child’s Pose