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
1 Minute Row (easy to moderate pace)
5 Power Cleans, 5 Front Squats, 5 Push Press (empty bar)
5 Inchworm into Box Step Up
1 Set (at workout pace):
1 Power Cleans (at workout weight 1)
1 Burpee Box Jump Overs (at box height 1)
1 Front Squats (at workout weight 2)
1 Burpee Box Jump Overs (at box height 2)
1 Squat Clean Thrusters (at workout weight 3)
1 Burpee Box Jump Overs (at box height 3)
:30 Max Barbell Push Press
30 Power Cleans (135/95)
30 Bar Facing Burpees
20 Front Squats (155/105)
20 Burpee Box Jump Overs (24/20)
10 Squat Clean Thrusters -Clusters (185/125)
10 Burpee Box Jump Overs (30/24)
5 Turkish Get Ups (Each Side)
10 Cat Cow Exercises
:30 Wall Sit
5 sets:
5 strokes (pulls) acceleration at max pressure to 100%,
5 strokes (pulls) at max stroke rate,
Full recovery b/t sets
Main Workout:
25sec sprint at 100%,
150m easy, 2min rest,
350m fast pace (90-95%),
150m easy, 2min rest,
25sec sprint at 100%
Details: During the warm-up, focus on consistently hitting the same peak watts within each 10 stroke set. During the final 25sec sprint in the main workout, pay attention to when your speed begins to dramatically slow. Use this information to help determine in your finishing kick maximum distance. For reference, most will begin slowing after 20sec.