1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 Sets:
10 Box Step Ups
10 Kip Swings
10 Bird Dogs
5 Muscle Cleans
5 Back Squats
2. Strength Prep
3 Rep Back Squat
3. Workout Prep
3 sets:
2 Box Jumps (build in height)
2 Toes to Bar
2 Hang Power Cleans (Build in weight)
Sloan Peterson
Freedom (RX’d)
50 Box Jumps (20/16)
10 Hang Power Cleans (95/65)(40/30 KG)
40 Toes to Bar
10 Hang Power Cleans (115/80)(50/35 KG)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)(60/40 KG)
20 Toes to Bar
10 Hang Power Cleans (155/105)(70/45 KG)
10 Box Jumps (30/24)
10 Hang Power Cleans (175/115)(80/50 KG)
Independence
50 Box Jumps (20/16)
10 Hang Power Cleans (75/55)(35/25 KG)
30 Toes to Bar
10 Hang Power Cleans (95/65)(40/30 KG)
30 Box Jumps (24/20)
10 Hang Power Cleans (115/80)(50/35 KG)
15 Toes to Bar
10 Hang Power Cleans (135/95)(60/40 KG)
10 Box Jumps (24/20)
10 Hang Power Cleans (155/105)(70/45 KG)
Liberty
50 Step Ups (20/16)
10 Dumbbell Hang Power Cleans (light)
30 Hanging Knee Raises
10 Dumbbell Hang Power Cleans (light)
30 Step ups (20/16)
10 Dumbbell Hang Power Cleans (light)
20 Hanging Knee Raises
10 Dumbbell Hang Power Cleans (light)
10 Step ups (20/16)
10 Dumbbell Hang Power Cleans (light)
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Target time: 13-15 minutes
-
Time cap: 18 minutes
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
Back Squat:
– Heavy 3 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *