Warm-Up:
Partner Medball Warm-Up
8:00 AMRAP
20 Medball Partner Chest Pass
10/10 Rotational Medball Toss
20 Partner Medball Wall Balls
20 Partner Medball Abmat Sit-Up Toss
Specific Warm-Up and Progressions
Primer
Cycle through 2 times or so
Power Clean + Front Squat
Squat Clean + Front Squat + Push Jerk to Back Rack
3 Back Squats
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Practice and Move through 8-10 Medball Cleans focusing on smooth cycling of the medball.
"Simba & Nala"
For Time, Complete with a Partner
30 Front Squats
1000m Run
60 Back Squats
1000m Run
90 Medball Cleans
Barbell Load: 84/57kg
Medball : 9/6kg
Goal: Complete the workout in 20:00-25:00 minutes
Time Cap: 30:00
Stimulus: Leg Stamina and Muscular Endurance
RPE: 7/10
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Yorumlar