Row
5 sets
500m Row
-rest 1 minute between sets-
-rest 3 minutes-
5 sets:
10 x 25ft Shuttle Runs
-rest 30 seconds between sets-
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
Warm up w/ 3-4 Push Press
*These will be cycled. Move up in weight each set and build to a heavy set of 2
*Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
3 Sets
10 Supermans
immediately into a 20 second Superman Hold
-rest 1:00 between sets-
2 Sets
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 Rest