DATE

2022/08/10 MITTWOCH Lessonplan

5 x 2:00 rounds for reps:
Run 200-m
Max hang squat cleans (105/155 lb)
– No rest between rounds.

DYNAMIC WARM-UP | 6:00
1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– Rest :10 between sets.

1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– Rest :05 between sets.

1 set:
:20 jumping jack
:20 lateral skater jumps
:20 double-knee tuck in plank
– No rest between sets.

SQUAT WARM-UP | 4:00
1 set:
5 elbow instep + hamstring stretch/side
5 pause air squats
5 air squats
5 pause front squats
5 front squats

HANG SQUAT CLEAN | 10:00
Tall clean | Shrug with the shoulders without using the legs, then drop under the bar & into a squat.
Hang clean pull | Slide the bar down the thigh, then up the thigh fast while driving through the heels.
Hang squat clean | Jump and pull with the shoulders (Hip extension).
Hang squat clean | Regripping the hook grip by rolling the bar down to the thumb, then squeezing the fingers over the thumb.

PRE-WORKOUT STRENGTH | 12:00
EMOM 8:
2 hang squat cleans
– Build to a heavy 2-rep for the day.

MINI-ROUND | 3:00
1 set:
100-m run
4 hang squat clean

RECOVERY | 5:00
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side