24. Januar 2024
Jan
24
:60/side PVC Front rack stretch
+
2 sets
-5/side Eccentric Box step downs
-5 Romanian deadlifts with 3 sec neg
-5 Kang Squats (empty bar or PVC)
+
Clean prep
1 set x 6 reps each movement
-RDL’s
-Deadlifts
-Hang Clean Shrugs
-Hang Muscle Cleans
-Front Rack Elbow Pumps
-Hang Power Cleans
-Squatting Quad Ankle Rocks
-Front Squats
-Clean Pull Unders
-Power Cleans
-Squat Cleans
1.1.1 reps @ 74%
Set 2
1.1.1 reps @ 78%
Set 3
1.1.1 reps @ 82%
Set 4
1.1.1 reps @ 65-70%
Rest 2 minutes between sets)
For Time:
21 Deadlifts @ 85/55 kg
21 Box Jumps
15 Deadlifts @ 100/70 kg
15 Box Jumps
9 Deadlifts @ 125/85 kg
9 Box Jumps
Time Cap: 10 minutes
3 alternating sets of:
A1.
-8 m Dumbbell Death Marches
light load/ slow & controlled working Time under tension in both hamstrings
Rest as needed
A2.
-10 ATG Split Squat s (2020 tempo)
*unloaded, working ROM/deep hip flexion
3 alternating sets of:
A1.
-8m Dumbbell Death Marches
light load/ slow & controlled working Time under tension in both hamstrings
Rest as needed
A2.
-10 ATG Split Squat s (2020 tempo)
unloaded, working ROM/deep hip flexion
