2021/02/09

General Warm-Up
Warm-up
Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Triple unders.
*0:05-0:10 Rest between movements

2 Rounds
5 Inchworms + updog to down dog
10 Boot strappers
0:30/0:30 Spiderman stretch

Skill and Build Up
Warm-up
Power Clean Prep and Build-up (~10:00)
With an empty barbell or PVC pipe
5 Hang muscle cleans
5 Hang power cleans
5 Power cleans

With a light load
3 Hang muscle cleans
3 Hang power cleans
3 Power cleans

At home
If using dumbbells or single dumbbell use that for this warm up. If doing the bodyweight version complete the lower leg prep routine to get those calves ready and then warm up the step up jumps.

Metcon
Metcon (Time)
For time
35 Double unders
10 Hang power clean + power clean (115lb/75lb)
35 Double unders
8 Hang power clean + power clean
35 Double unders
6 Hang power clean + power clean
35 Double unders
4 Hang power clean + power clean
35 Double unders
2 Hang power clean + power clean
35 Double unders

Single Dumbbell Option
Perform hang dumbbell snatches. The workout will be:
35 Double unders
10/10 DB hang power snatches
35 Double unders
8/8 DB hang power snatches
35 Double unders
6/6 DB hang power snatches
35 Double unders
4/4 DB hang power snatches
35 Double unders
2/2 DB hang power snatches
35 Double unders

Bodyweight
35 Double unders
30 Step-up jumps
35 Double unders
25 Step-up jumps
35 Double unders
20 Step-up jumps
35 Double unders
15 Step-up jumps
35 Double unders
10 Step-up jump
35 Double under

Accessory Work
Warm-up
Accessory Work
2 Rounds NOT for time of
50 Band pull aparts
50 Banded good mornings

Minimal Equipment Modifications
Use any light load and perform rear delt raises if no band is available. Perform bag/dumbbell/barbell good mornings if no band is available.

Cool Down / Mobility
Warm-up
2 Rounds of
0:45/0:45 Pigeon stretch
0:45/0:45 Standing calf stretch

Schreibe einen Kommentar