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Monday July 30, 2018 (Sport)

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A. 5 Sets: Overhead Squat @ 33X1
Rest 2 Min *work to a tough triple

B. 3 Sets:
Front Rack Split Squat x 6-8 (each)
Accumulate 35 Sec Hanging L-Sit
Cross-Over Step-Up x 10-12 (alternating, unweighted)
Bent Knee Hollow Body Hold x 35 sec *focus on recruiting as many muscles as possible

C. 3 Sets, Rest 5 Min between Sets, @ 85%:

Sets 1,3:
8 Min Clock:
100/80 AB Cals
Then Max Rounds:
6 Power Cleans (185/125)
6 Strict HSPU

Set 2:
8 Min Clock:
1000m Run
Then Max Rounds:
3 Power Snatches (185/125)
6 Burpee Box Overs (24/20)

Goal – 1st and 3rd sets are consistent

D. 2-3 Sets:
Easy AB x 2-3 Min
Quadruped Hip CARs x 3-4 (each side)
Couch Stretch with Hamstring Activations x 20 pulses (each side)