6. Dezember 2023
Dez
06
Groiner Stretch x 1:00/side
+
2 sets:
– PVC Front Rack/External rotation Stretch x :30/side
– 5/side Medball Bearhug Cossack Squat
– 5 PVC Tempo Front Squat @3232 tempo
+
Clean Prep
1 set of 6-8 reps of the following movements:
– 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
Set 2 – 2 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 92-94%
Rest 2 minutes between sets)
Rest 2 minutes between sets)
6 Rounds for Time:
– 4 Power Cleans @ 75/50 kg
– 16 Wall Ball Shots
Time Cap: 10 minutes
2 alternating sets of:
A1. couch stretch for 30 seconds
30 sec/side
Rest as needed
A2. 5 Unloaded Jefferson Curls
Rest as needed
2 alternating sets of:
A1. couch stretch for 30 seconds
30 sec/side
Rest as needed
A2. 5 Unloaded Jefferson Curls
Rest as needed
Wall Balls an Rack Target