Tuesday, Apr 20, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike (30-sec easy/20-sec mod/10-sec hard)
5 Back Squats (empty bar – build across)
4 Up Downs + Box Step Up
5 Sandbag to Shoulder (lightweight – focus on transition)

**2. Strength Prep**
Have athletes build up to 60% in 3-4 sets hitting 3-5 reps a set. Weight should be what athletes started the cycle with. Scale load and reps to maintain form and explosiveness.

**3. Workout Prep**
2 sets
10 Sec. Bike Sprint (90%)
2 Burpee Box get Overs
1 Sandbag Cleans
– rest 1:00 between sets –

Back Squat 5×10
Back Squat
– 5 sets x 10 reps @ 60% 1RM Back Squat
* Complete a set every 2 minutes, on the 2 minutes for 10 minutes *

Click “Workout prep notes available” directly below for the full description

Cole Trickle
For Time:
2 rounds
12/10 Calorie Echo Bike
10 Burpee Box Get Over (30/24)*
5 Power Cleans (205/135)

– @12:00 –

For Time:
25/20 Calorie Echo Bike
20 Burpee Box Get Over (30/24) *
10 Power Cleans (205/135)
* Athletes can use hands for Burpee Box Get Overs *

Accessory
1 min forward fold (wide legs)
1 min seated QL stretch (each side)
1 min couch stretch (each side)

Are You Activating Your Quads For Greater Power In Your Push Press?
https://www.youtube.com/watch?v=FxH36EST2E8
Best $20 Mags almost spent.

Quick trick from Coach Diane Fu to get those quads online for a more effective push press.

Back Squat 5×10
Back Squat
– 5 sets x 10 reps
* Complete a set every 2 minutes, on the 2 minutes for 10 minutes *

Cole Trickle
For Time:
2 rounds
12/10 Calorie Echo Bike
10 Burpee Box Get Over
5 Power Cleans (Sub – Sumo Deadlift High Pull)

– @12:00 –

For Time:
25/20 Calorie Echo Bike
20 Burpee Box Get Over
10 Power Cleans (Sub – Sumo Deadlift High Pulls)
* Athletes can use hands for Burpee Box Get Overs *