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Tuesday, February 26, 2019

  Tues 2/26/19
Mobility: Hips/Front Rack/Shoulders
Strength/Skill: 5x5 Back Squat at 75% or RPE 8
Met-Con: Tabata :20 on/:10 off

Hang Cleans (F: 75/55) (S: 115/75)
Deadlifts (F: 75/55) (S: 115/75)
Shoulder to Overhead (F: 75/55) (S: 115/75)

6 sets per movement. REST 1 min after each
movement is finished. Pick a weight that will allow
athlete to sprint per movement as technique allows.
Score = total reps
Additional
Optional
Accessory
Work:
Isometric Bulgarian Split Squat Hold with
DB Curl to Press Exchanges (hover back
knee an inch above the ground, 1 DB starts
overhead, the other down at your side. DBs
both come to the shoulders then switch
positions: 2x10 each leg (5 each arm)
TRX Leg Curls: 2x10
*Deload: use moderate load
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last
cycle, perform :20 on/1:00 off x 6 sets at 85%
of max RPM
.