Speed, speed, speed!
INJURY PREVENTION:
1 rep at the “ITY” positions
x 15 total sets with 5-8# weights
+
30-40 Band resisted hand walks at all different directions (Each hand movement counts as 1 rep)
* 1 set total
POWER/SKILL:
Every minute on the minute x 6 minutes:
1 Tall SQUAT Clean + 1 High Hang SQUAT Clean (No lean!)
* Start with the barbell if needed and work up to around 60% 1RM as long as things move quickly
IMMEDIATELY INTO ANOTHER…
EMOTM for 6 more minutes:
1 Power Clean + 1 SQUAT Clean
* Lots of speed through the middle working the following percentages:
65, 70, 70-75, 75-80, 80, 80-85%
WORKOUT:
Double Unders (Scale reps, singles only if necessary, but double reps)
50-40-30-20-10
STRICT Toes 2 Bar (Strict K2E or Sit Ups)
25-20-15-10-5
(12 minute cutoff)
Lots of ways to slice this one, but make it tough yet manageable…
If you’re good at DUs then do 100-80-60-40-20…
Can also scale strict T2B to 15-12-9-6-3 or do sit ups for 50-40-30-20-10…
POST YOUR TOTAL TIME FOR THE WORKOUT TO ZENPLANNER
