24. Februar 2025
Feb.
24
Register here.
400m Run
Into…
2 ROUNDS (MOBILITY)
5 Yoga Push-Ups
10 Alt. Samson Lunges
10 Kang Squats
10 Squat w/ Alt. Reach
Into…
3 ROUNDS (BARBELL SPECIFIC W/U)
5 Clean Deadlifts + Shrug
5 High Hang High Pulls
5 Muscle Cleans
5 Front Squats
Complete 1 Clean Each Minute at the suggested loading…
*Option for Squat or Power.
LOADING GUIDELINES…
MIN 1-3 – Light-Moderate
MIN 4-6 – Light-Moderate+
MIN 7-9 – Moderate
MIN 10-12 – Moderate+
MIN 13-15 – Moderate-Heavy
MIN 16-18 – Heavy
MIN 19-21 – Heavy+
(Score is Heaviest Weight Lifted)
1:00/1:00 Empty Barbell Quad Smash
1:00/1:00 Empty Barbell Pec Smash
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
60 Reps of Strict Press*)
*This should be a Light-Moderate Weight (RPE 5-6) and that can start out with big sets of 10+ reps but then will have to eventually lower the set reps. Goal is to finish in 5:00-6:00.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
3-5 Strict Pull-Ups*
*If you used a band last week, go with a lighter band and complete 2 Strict Pull-Ups.
(No Measure)
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. During the Open, we will see some additional mobility/recovery. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.