Angel’s Before and After Picture of how a little mobilization pre-workout can go a long way for your benefit!
[slideshow]
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 3:00 Minutes
Box Mobility Stretch(Foot on Box and Work the Hips)
Coach B Warm-Up Clean Variation
Up and Down
Elbows High and Outside
Muscle Clean
Hang Power Clean
Hang Squat Clean
II. Strength and Metabolic Conditioning Workouts of the Day:
A. Power Cleans(Sets Across) 3-3-3
*Go up 5 lbs from March 18th, 2011.*
*Make sure you are performing at least 3 warm-up sets @ lightweight(30%,40%,50%)
B. 3 Sets for Time of:
15 Pull-Ups
15 Hang Squat Cleans@ 75/45
Run 400 m
*Rest 2:00 Minutes between sets
III. Competitors Schedule Workouts of the Day:
A. Back Squat- Compare to February 25th, 2011*
1st set @ 5 reps( add 10 lbs)
2nd set @ 3 reps( add 5 lbs)
3rd set @ 1 or more reps( add 5 lbs)
B. 3 Sets for time of:
15 Pull-Ups
15 Hang Squat Cleans @ 95/65
Run 400 m
*Rest 2:00 Minutes between sets.*
Post Weights Used and Time to Sets to Comments.