A) Warm-up
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
Glute Hip Bridge Singe Leg x 5 ea (1 ct a top)
B) Prep
With an empty barbell,
2 sets of:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Goodmornings
*Add light weight
C) Strength
Power Clean: 1RM. Rest 2:00
– 8-10 Total Sets
– Beg: 10 x 2 working technique or Clean Grip Deadlifts up to a challenging set of 2-3.
– We will be performing speed work with the power clean next month so it’s important to get a number today.
*Compare to Month 1/Week 4
D) Conditioning
“Cornerback”
For time:
21-15-9
Deadlift (135, 95)
Hang Power Cleans (135, 95)
Front Squats (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
9:00 Cap
E) Extra Credit
Weighted Sit-ups: 3 x 12-15
Or Reverse Hypers: 3 x 25. Rest 90s