Primary Training Session
Get Moving || Warm-Up
Spend 60-90 second in each of the following mobility pieces on each side…
–Band Distracted Hip Flexor Stretch
–Banded Perfect Stretch
Followed by…
Three rounds of:
200 Foot Shuttle Run
10 Goblet Squats
10/7 Calorie Echo/Assault Bike
15 Russian KB Swings
*Increase in effort each round.
Followed by…
Three sets of:
5 Clean Grip Romanian Deadlifts
5 Mid Hang Muscle Cleans (2″ above knee)
5 Mid Hang Power Cleans
5 Front Squats
5 Back Rack Squat Jumps
*PVC – Empty Bar*
A.
Every 90 seconds, for 12 minutes:
1 Clean
*Start at 60% and build based off quality. Perfect technical reps only.
B.
Take 15 minutes to build to today’s 1 rep max Front Squat.
At the 15:00 mark…
Max quality reps @ 70% of today’s heavy
Rest 2 minutes
Max quality reps @ 60% of today’s heavy
*All max reps sets should be quality and you should leave 1-2 reps in the tank, do not go to full failure or mechanical failure.
C.
Partner Option:
Five rounds for time of:
30 Calorie Row
30 Wall Ball Shots (20/14lbs to 10′)
30 Dumbbell Bench Press (70/50lbs)
*Split all reps however.
Individual Option:
Five rounds for time of:
21/17 Calorie Row
15 Wall Ball Shots (20/14lbs to 10′)
9 Dumbbell Bench Press (70/50lbs)
Athlete Training Notes
The focus of today’s training is more on the clean and the front squat. This workout is meant to be a fun finisher to the day mixing some pushing and pulling. Row at a consistent pace, something that takes about 50-60 seconds to complete. For the wall balls we’re looking unbroken. The bench press will be the kicker for most folks. If you can’t get 9 reps at 70/50 pounds in 2 sets or less then drop the weight a little bit so you don’t spend too much time staring at the dumbbells. Work on kicking up with straight arms like we saw people doing at 2023 semi-finals.
Simply wish to say your article is as amazing The clearness in your post is just nice and i could assume youre an expert on this subject Well with your permission let me to grab your feed to keep updated with forthcoming post Thanks a million and please carry on the gratifying work.
What i dont understood is in reality how youre now not really a lot more smartlyfavored than you might be now Youre very intelligent You understand therefore significantly in terms of this topic produced me personally believe it from a lot of numerous angles Its like women and men are not interested except it is one thing to accomplish with Woman gaga Your own stuffs outstanding Always care for it up
A. Built to 130
B. Built to 170, then 7 at 120/10 at 105
C. 20:34, used 40lb DBs. This was fun!!
Keep up the fantastic work!