Power
Warm up 10:00 bike/run
Wall squats 3 x 5
Goblet squats 3 x 8
Squat jump 3 x 5
Tuck jump 3 x 5
Wall squats 3 x 5
Goblet squats 3 x 8
Squat jump 3 x 5
Tuck jump 3 x 5
Then:
Work up to heavy Clean & Jerk (~5RM)
Then, 5 x 5 C & J, rest 2:00 between sets
Work up to heavy Clean & Jerk (~5RM)
Then, 5 x 5 C & J, rest 2:00 between sets
Then:
10-1 Pull Up Ladder
Between each “rung”, do 30m Rock Carry Hold @16-20#
10-1 Pull Up Ladder
Between each “rung”, do 30m Rock Carry Hold @16-20#
+ 10x (each direction) Bulgarian Bag Swings
Then:
Max time static Rock Carry Hold
Cool Down,
Later Recovery Endurance (bike ride, run, swim)
Athletes: Jim, Ryan, Seth, Greg
