Workout of the Day | Friday 7/7/17

By | July 6, 2017

Friday 7/7/17, Week 2/Block 2

Mobility
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.
1b) Cook Squats x 5 reps. Rest 10s.
1c) X-Band Walk x 20s each direction

Strength
1) Front Box Squat: 5 x 5 @55-65%, every 60s.
– +5% from last week
2) Power Clean: 5 x 3 @75%, every 90s.
– +5% from last week

Conditioning
“Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees

L3: (95, 65)
L2: (75, 55)
L1: (65, 35) (Regular Burpees)
Alternate Movement:
– Power Cleans: Clean Grip Deadlifts, moderate weight.

Extra Credit
GHD Back Extensions: 3 x 15 (1 ct glute squeeze at top).

Training Intent
– Strength: Week 2 of FS/PC combo. All sets should be fast. You should be able to transition from box squats right to cleans. In box squat make sure you are sitting back on the box, then explode up. These are NOT touch n go. Have both movements warm so you can go right from front squats to power cleans. With all speed work the intent is to develop force production so downgrade loading if needed. You will be better served to move faster and go lighter.
– Metcon: Push your pace today. This one will go quick so move through cleans fast. Cleans should be moderate weight and be done touch n go or fast singles.

Kyle at Champlain Valley Winter Throwdown.

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