Wednesday, August 24, 2016

2 Sets:

• Plank Hold on Forearms x 1 Minute
• Banded YTWA x 10 ea.
• Hip Ext. x 10 (3 Second pause in the bottom)
• Deep Squat Tuck Jump x 5

Strength:

5 Sets: (Every 2 Minutes)

• Clean Deadlift + Tempo 2 Position Hang Clean (Mid Thigh, Just Below Knee)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean)

Skill:

• 60 yard shuttle run (5 yards out and back, 10 yards out and back)
• 12 Renegade Row 45/30 (6/6)
• 6 Burpee to 6″ Target

• Mobility

• Plank Hold on Forearms x 1 Minute
• Banded YTWA x 10 ea.
• Hip Ext. x 10 (3 Second pause in the bottom)
• Deep Squat Tuck Jump x 5

Strength:

5 Sets: (Every 2 Minutes)

• Clean Deadlift + Tempo 2 Position Hang Clean (Mid Thigh, Just Below Knee)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean)

Skill:

• 60 yard shuttle run (5 yards out and back, 10 yards out and back)
• 12 Renegade Row 45/30 (6/6)
• 6 Burpee to 6″ Target

• Mobility

• Plank Hold on Forearms x 1 Minute
• Banded YTWA x 10 ea.
• Hip Ext. x 10 (3 Second pause in the bottom)
• Deep Squat Tuck Jump x 5

Strength:

8 Sets: (EMOM)

• Single Leg Deadlift x 8 (Alternate Legs each minute, so 4 sets of 8 on each leg)

Skill:

• 4 Stone to Shoulder 150/100
• 8 Stone on Shoulder Squat (4 on RT shoulder/4 on LT shoulder)
• 40 yard carry

*Rest as needed between sets, goal is to set time to beat on first set and aim to beat it.