Mobility, Activation & Warm-Up
Jog 800 Meters and then accumulate 2 minutes in the Butterfly Stretch
followed by …
Clean Warm-Up with Plate
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate x 15 reps
A.
Eight sets of:
Banded Wide Foot Box Squat to 2″ Above Parallel x 2 reps
Rest 45-60 seconds between sets
**See Notes**
B.
If you are competing in an online qualifier or competition (like MFC or Legends) then complete the following:
Every minute, on the minute, for 10 minutes:
1 Power Clean @ 70-80%
If you are totally focused on your off season then complete this:
Every minute, on the minute, for 10 minutes:
2 Burpee Broad Jumps
C.
Against a 60 second clock:
15 Wall Ball Shots
Max Calorie Echo Bike in the remaining time
Rest 60 seconds between sets and continue until you’ve reached 35-54: 120/80 Calories 55+: 100/60 Calories OR TEN sets, whichever comes first.
35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target
D.
Three sets of:
25 Weighted Side Bends (each side)
15 Banded Face Pulls
General Training Notes:
Continuing to build explosive power on Fridays! This week you’ll be loading the bar to 60% of your 1RM and then add band tension that takes the lockout to an extra 25%. As always, the focus is on standing up out of the bottom as fast as you possibly can. The purpose is not to lift heavy but to lift each rep with maximal speed. Power clean work for those of you doing upcoming comps and burpee broad jumps for those of you in your off season. Then you may be noticing a theme on Fridays … wall ball volume and echo bike sprint training! And guess what … you’re going to have to go unbroken on those wall balls today and then hammer the bike if you want to finish. Men will have to get 10-12 calories/set to finish while females will have to get 6-8. The goal is 25 seconds on the wall balls and then 30 seconds on the bike to let it rip. You get a 60 second recovery so don’t hold back, build yourself a buffer early on as there will undoubtedly be a drop off.