25. September 2023
Sep.
25
+
2 sets:
PVC Front Rack/External rotation Stretch x :30/side
Groiner Stretch x :20/side
Cossack Squat x 5/side
PVC Tempo Front Squat x 5 reps @3232 tempo
+
workout prep
1 set
5 Shuttle runs
5 Overhead squat
5 Bar facing burpees
3 Hang Clean Pulls + 1 Hang Power Cleans @ 80-85%
*% based off power clean 1 RM
*hang clean pulls are below the knee
*technique focused
Set 2 – 3 reps @ 75%
Set 3 – Max reps @ 85%)
For max total reps:
2 minute window:
6 shuttle runs (2×7,5 m.)
10 Overhead squats @42,5/30
Max lateral burpees over bar in remaining time
–1 minute rest–
2 minute window:
6 shuttle runs (2×7,5 m.)
10 Overhead squats @42,5/30
Max lateral burpees over bar in remaining time
–1 minute rest —
3 minute window:
6 shuttle runs (2×7,5 m.)
10 Overhead squats @42,5/30
Max lateral burpees over bar in remaining time
scoring:
total reps of each rd
3 alternating sets of:
A1. Clam Shell Iso Hold for 20-30 seconds
*20-30 sec/side
Rest 1 minute
A2. 15 Gliding Leg Curls
*Perform on rower if no Swiss ball
Rest 1 minute
scoring:
if bodyweight, weight = 0
if done w/ added weight, weight = number of kgs)
3 alternating sets of:
A1. Clam Shell Iso Hold for 20-30 seconds
*20-30 sec/side
Rest 1 minute
A2. 15 Gliding Leg Curls
*Perform on rower if no Swiss ball
Rest 1 minute
Barbell Thruster
Rest as needed
*from the floor