THURSDAY 1-17-19

 

 

WARM UP

Bike  or ROW Intervals:
complete 5 intervals of:
0:50 easy
0:10 hard

Kettlebell Front Rack Warm-Up:
5/5 Half kneeling windmills
5/5 Arm bar with press
5/5 Quadruped rotations
5/5 Half kneeling halos

15 Squat therapy squats
Use a 31×3 tempo for all reps.
*0:03 down, 0:01 bottom, fast up and 0:03 top.

 

 

SKILL AND PREP

Every 1:30 for 4:30 (3 sets):

Set 1: 5 Box jump (20″/18″) + 5 power clean & push jerks (singles) @ 30% of 1RM

Set 2: 3 Box jump (24″/20″) +3 Power clean & push jerks (singles) @ 40% of 1RM

Set 3: 1 1 Box jump (30″/24″) + 1 Power clean & push jerks @ 50% of 1RM

Notes:
The box jumps are to be performed as singles – jump up, step down. Try to land with legs nearly locked out.

 

STRENGTH/POWER
POWER CLEAN + PUSH JERK – WEIGHTLIFTING

In 12:00,
Find a 1RM power clean + push jerk

Notes:
This is training a 1RM for the day. Time is limited, so set an interval that works best for you to recover at the higher loading percentages (80%+). We would recommend for the final sets, go on the 3:00.

FRONT SQUAT –

In 18:00,
Find a 1RM front squat

 

 

 

 

 

 

 

 

 

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