WARM UP:
400m Jog
Hip Series stretching working on the tighter hip longer x 1-2:00 per side
Hip Bridges on one leg x 10ea
Double leg Bridges x10
Doorway Rack Stretch x :30 (Elbow into doorway)
Leg Cradle + Lat Lunge x 5ea
Hurdle walk into Elbow 2 Instep + Hamstring x 3ea
Leg Kicks and Swings x 5ea
Max height vertical Jumps x 2-3

HYDRO:

3 Rep Max Clean
(1 HANG Power Clean, 1 Power Clean from the Ground & 1 SQUAT Clean from the ground)

Skill build up:
(50, 65, 75, 75-80, 75-80%)
Heavy build up:
(50, 65, 80, 80-85, 85-90%)
Max build up:
(55, 70, 80-85, 85-90, 90-93%)

AT HOME:
Continue jumping or bounding work with emphasis on good knee and hip positions on the jump and on the landing for 3-5 jumps and 3-5 sets…

WORKOUT:
Your pick depending on how the intial lifting felt…

Lighter…
400m Run (Scale to 300 if you can hold a 2:00 average for each 400)
21 HANG Power Cleans @ 55-60%
400m Run
15 POWER Cleans from the Floor
400m Run
9 SQUAT Cleans
(12:00)

OR

Lighter and lower volume (if things are just not feeling good and you just want to move)
400m Run
15 HANG Power Cleans @ 55-60%
400m Run
12 Power Cleans
400m Run
9 SQUAT Cleans
(12:00)

OR

Heavier and lower volume (if things feel good)
400m Run
15 HANG Power Cleans @ 65-70%
400m Run
12 Power Cleans
400m Run
9 SQUAT Cleans
(12:00)

AT HOME:
Sub in DB Cleans or KB High Pulls, KB Russian Swings & Full KB Swings instead…

Justin VanBeek

Written by: Justin VanBeek

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