New Sunday Strong Cycle!

 

SKILL:

1 Tall SQUAT Clean w/ Front Squat Hold for 2-3 seconds

+

1 High Hang SQUAT Clean w/ Pause on the Dip for 2-3 seconds

* Work up to a load that challenges your speed under the barbell in 10-15 minutes…

 

POWER/SKILL:

Every 2 minutes for 12 total minutes perform the following with 75-80% 1RM Clean…

1 Below Knee Hang SQUAT Clean

+

1 Floor SQUAT Clean

* The goal here is to stay on the heels as long as you can and perform your “jump” at the same position on your thigh every rep no matter what!

 

ASSISTANCE:

GHD Hip Extensions

3 sets of 15-20 reps

(Add weight if you’re in a great position)

combo w/

STRICT AbMat Butterfly Sit Ups

3 sets of 25 reps

(No arm swing or momentum)

Justin VanBeek

Written by: Justin VanBeek

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