A. Warm-Up(3 Rounds)
Glute activation laying on Bench – 5 each leg
Russian KBS with Bands – 5 Reps
1/4 squat drops – 5 reps
Scap Retraction with thera bands – 5 reps, squeeze 2 sec each rep
Lat activation – 5 reps, squeeze 2 sec each rep
B. Power Cleans(from Blocks above the knee) – 70% x 3 x 5

120 x 3 x 5
C. Weighted Single Leg Box Squat – 5 x 4 sets each leg, by feel

25# kb…these felt good!
D. Tempo Clean Deadlift – 80% x 3 x 4 Sets; slow negative 5 sec

140# x 3 x 4
+
21-15-9
UB Power Clean@55#
AB

6:34 (damn AB…so damn slooooowwww!)
+
3 Min banded march

 

Advertisements