A) Warm-up
Grab an empty barbell and complete:
5 Front Squats
5 Hang Squat Cleans
5 Back Squats
*20s pigeon pose on right and left
*add weight to bar
3 Squat Cleans
1 Hang Squat Clean
B) Activation, 5:00
*10 X-Band Walks to left and right
*10 X-Band Walks forward + backward
Included in Warm-up
C) Strength
Squat Clean + Hang Squat Clean:
12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets.
– Compare to Month 1
– Have athletes spend first 8:00 of strength session working technique and working up to roughly 50% of their 1RM.
D) Conditioning
“Backhand”
In 5:00 Window:
Run 400 meters:
Remaining time: Max Squat Cleans (155, 105)
Rest 3:00 + Repeat
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Score = Score #2
– Running: Sub 400m Row, 90s Assault Bike, 90s Ski Erg, or 100 Double Unders.
– Squat Cleans: 5 Deadlifts (95, 65) + 5 Front Squats
– Compare to Month 1
E) Extra Credit
Accumulate 50 Terminal Knee Extensions Each Leg or 400m Sledpull Powerwalk @1/2 BW.