[fourcol_one][box]PREP/MOBILITY[/box]
(15 Minutes)
Roll Out Hips, Quads, ITB, Glutes, Hamstrings
Tabata Mash Up
Jump Squats
Plank Hold
*20 sec work/10 sec rest alternating movements for 4 minutes.
[/fourcol_one] [fourcol_one]
[box]SKILL/STRENGTH[/box]
(20 Minutes)
Mechanics/Consistency
Front Squat 3,3,3,3
*building throughout aiming for 90% of 1RM in final set
Intensity
Front Squat
80% x3
85% x3
90% x3
[/fourcol_one] [fourcol_one]
[box]CONDITIONING[/box]
(15 Minutes)
For Fitness:
For time:
12, 9, 6, 3
Power Clean (65/95)
Burpees
For Sport:
For time:
12, 9, 6, 3
Power Snatch (65/95)
Burpees
[/fourcol_one][fourcol_one_last]
[box]RECOVERY/MOBILITY[/box]
(10 Minutes)
3-5min Light jog, cycle, row
10-15 Dowel dislocates
[/fourcol_one_last]
[hr]
Notes: