I. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
Clean Barbell Progressions:
Up and Down
Elbows High and Outside
Muscle Cleans
Hang Clean-2 inches
Hang Clean- 4 inches
Hang Clean- 6 inches
*5 Repetitions of each*
_Mobility Work_
90 Degree Quad Stretch- 2 Minutes each Hip
Shoulder Band Hangs-2 Minutes each Shoulder
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Deck Power Cleans, 5 Sets of 3- Sets Across
*Go up 5 lbs from last week, March 25th, 2011*
*If you failed last week, stay at that weight from last week and try again.*
B. “Down-Under”
1000 Single-Unders For Time
*Every 90 Seconds, Perform 5 Thrusters @ 95/65 lbs*
*Level 1*
600 Single Unders
*Level 2*
750 Single Unders
*Level 3*
1000 Single-Unders
III. Competitors Schedule Workouts of the Day:
A. Back Squat(Deload Week)
*Compare to March 4th, 2011*
1st set @ 5 reps(add 10 lbs)
2nd set @ 5 reps(add 10 lbs)
3rd set @ 5 reps(add 10 lbs)
B1. On the Minute For 8 Minutes of:
155/105 lbs Squat Cleans x 4 reps
Rest 3:00 Minutes
B2. On the Minute Every Minute for 6 Minutes of:
100 m Sprints
Post Weights Used and Time to Complete to Comments.