Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
30 sec jump rope (singles or doubles)
5 Deadbugs (each side)
5 Single Dumbbell Deadlift (each side)
5 Single Dumbbell Press (each side)
3 Box Step ups (each side)
3 up-downs
**2. Strength Prep**
2 sets (empty bar)
3 Shoulder Press
3 Push Press
3 Push Jerks (have athletes focus on their feet consistently landing in the squat stance with and a good 2in catch position)
– after-
2-3 Warm Ups to working weight.
**3. Workout Prep**
1 set
6 Dumbbell Snatch (moderate)
3 Burpee Box Jump Overs
Push Jerk 5×3
Push Jerk:
– 2×3 reps @ 65% 1RM Jerk
– 3×3 @ 70% 1RM Jerk
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Open 17.1
For time
10-20-30-40-50
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round
– 20:00 Time Cap
Accessory
2 min Hip Stretch (each side)
* Video posted below and your members will thank you for this one after the workout *
Sagan
https://www.youtube.com/watch?v=6apA20udc3s
Focus Area: Hips
Equipment: None
“Absence of evidence is not evidence of absence” -Carl Sagan – d. 12/20/1996
