The following is our “greasing the groove” warm-up, feel free to mix this up however you want. This work should be done EVERY DAY before starting the training template during this cycle (which will comprise weeks 10-22...)
Front Squat - 2 x 10 @ 135
Power Clean - 2 x 10 @ 135
Rope Climb - 1 x 18’ ascent
Muscle-up - 2 x 3-5 UB Reps
Strict HSPU - 2 x 3-5 UB Reps
Hanging Knee Raise - 2 x 8-10 Reps
Double-unders - 2 x 30 (or 2 x max UB if more than 30) 34, 32
A. Back Squat - 3 x 10; rest 2-3min (all sets at working weight)
205
B. Good Morning - 3 x 10; rest 2min (all sets at working weight)
135, 115, 115
C. Squat Snatch - 3 x 1; rest 90sec (build to heavy ~80% of 1RM)
155
+
Row - 8 x 500m @ 2000m pace minus 3sec; rest 90sec (stop when you can no-longer hold pace)
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