Mobility & Warm-Up
Jog 800 Meters and then accumulate 2 minutes in the Butterfly Stretch
followed by …
Clean Warm-Up with Plate
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
A.
Six sets of:
Wide Foot Box Squat to Parallel x 2 reps
Rest 40 seconds between sets
You may make this a banded lift if you’d like to keep the weight on the lower side but focus on explosive power.
**See Notes**
B.
If you are competing in an online qualifier or competition (like MFC) then complete the following:
Every minute, on the minute, for 6 minutes:
3 Power Clean @ 50-60%
If you are totally focused on your off season then complete this:
Every minute, on the minute, for 6 minutes:
3 Tall Box Jumps (land as light as possible; focusing on explosiveness through the hips)
C.
35-54:
Every 90 seconds, for 18 minutes (6 sets of):
Station 1: 15/12 Calorie Echo Bike or Ski-Erg or Row
Station 2: 40 Double Unders + 15 Russian Kettlebell Swings (32/24 kg)
55+:
Every 90 seconds, for 18 minutes (6 sets of):
Station 1: 12/10 Calorie Echo Bike or Ski-Erg or Row
Station 2: 40 Double Unders + 15 Russian Kettlebell Swings (24/16 kg)
Scaling Options for Double-Unders (choose one of the following):
80 Single-Unders
20 Lateral Jumps
D.
Three sets of:
Bottoms-Up Kettlebell Carry x 100′
Athlete Notes:
Explosive Friday! The intention with your squats, power cleans and conditioning is to be explosive and powerful. For your box squats you will want to load the bar to 50% of your 1RM and then add band tension that takes the lockout to an extra 25%. The focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed. You are going to parallel while trying to keep your shins as vertical as possible. You’ll then go into some barbell cycling of power cleans with light weight. The conditioning will pair a monostructural piece (bike, ski or row) with an explosive movement. The russian kb swings should only be propelled by the power of your hips so think about reaching your kb through your legs, keeping your heels flat on the floor and knees slightly bent, then popping that kb up to chin level. We are getting powerful and strong today!