April 8th, 2019

Part B and C repeat each week. Track these metrics for progress

A. Full Cleans – Build to approx 50% max for 3 reps
From this point, you have 10 reps to work up to a heavy but QUALITY single rep
You can use your 10 reps however you choose
The goal is to avoid misses and use your reps to reinforce positive movement patterns

B. Back Squats
3 sets of 12 reps

C. Rear-Foot Elevated Split Squats (see video demo)
3 sets of 12 reps (per leg)
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option

D. 2 Rounds:

10 Star-Jump Squats (see video demo)
20 Jumping Lunges (no weight, alternate legs)
30 Decline or GHD Sit-ups
40 Skater Plyos (20/side) (see video demo)
Rest 3 min

E. Face-up Chinese Plank (see video demo)
2 sets of 45-60 seconds
***Add load with plates on hips, and try to increase weight for second set

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s