THURSDAY, SEPTEMBER 5TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Week 1 of Power Work with the Front Box Squat and Power Clean – all sets should be fast
and technically sound.
– Conditioning: High-effort piece – choose a load you can move consistently with at a challenging
(painful) pace for the ENTIRE 5 minutes.
B) Warm Up (3:00 – 15:00)
3:00 – 5:00 – SMR
Foam Roll each Adductor x 30s each
5:00 – 10:00 – Dynamic Movement
Skips, lunges, butt kickers, jumping jack shuffle ect.
2-3 Rounds of:
With an empty barbell – 3 Muscle Clean + 3 Front Squats + 2 Power Clean.
Put the bar down and perform 3 Kneeling Jumps + Vertical Jumps to activate the CNS.
Then on the coaches call:
3 Power Clean resetting between reps.
C) Strength (15:00 – 50:00)
1) Front Box Squat – Regular Stance: 8 x 3 @75% of Last Monday, every 60s.
– Rx+: (Use 25% of Max in Band Tensions and 50% of Straight weight on bar)
– If no 1RM Front Box Squat use 60% of 1RM Front Squat
2) Power Clean: 5 x 2 @75%, every 60s.
– reset on each rep
– Rx+: (Single strand mini-band and straight weight of 50% of 1RM.)
D) Conditioning (50:00 – 55:00)
”Crazy Train”
AMRAP 5:
1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner:
AMRAP 5:
5 DB Light Thrusters
5 Squat Thrusts
E) Extra Credit (55:00 – 60:00)
Single Leg Banded Hamstring Curls x 5 Minutes Max Reps.