Friday Jun 17

Back Squats

Warm Up

Row 30 seconds

5M Spiderman Lunges

Row 45 seconds

10 Jumping lunges

Row 60 seconds @ hard

10 Muscle Cleans 

Mobility

Elevated Banded ankle rocks

2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

https://www.youtube.com/watch? v=ILSbK8RnGdI

 

Specific

1. 10 Alternating Glute Bridge March

10 Good mornings @ empty bar

10 Alternating Reverse lunges @ empty bar

5 Tempo Jumping Back Squats @ empty bar

2. Ramp up back squat 

Weightlifting

Back squat

4 sets 2 reps @ 80%

Rest 30 sec

5 reps @70%

Rest 30 sec

10 reps @50%

Rest 1 min

The rest periods are important

TC: 15 min

Score: Weight

Scaling Options

Beginner

3-4 x 10 with control descent

RX+

5 sets 

Workout

22-16-10

Hang power clean 60/42.5 KG

Strict HSPU

RX+

BB – 70/50

4/2” Deficit

TC: 15 min

Score: Time

Scaling Options

Beginners

22-16-10 Hang power clean @Moderate

DB Strict Press

Intermediate

Hang power clean @115/75 lbs

15-10-5 HSPU*

*Add plate under head if needed for ROM (if so keep volume of rep as RX) 

Accessories

3 sets

10/10 Landmine rotations

50/50 Single leg Toes touches for quality 

Landmine rotations:

Single leg toe touches:

 

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

Leave a Comment

Your email address will not be published.