Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warm-up
-into-
7 min AMRAP
30-sec machine
5 dynamic squat stretch
5 wall balls (focus on cycling arms)
5 GHD’s to parallel (focus on leg extension)
5 Hang Power Cleans (empty bar – build across)
**2. Workout Prep**
2 sets
5 Wall Balls
3 GHD’s
2 Hang Power Cleans (add weight)
– rest 30 second between sets –
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 working sets (light)
2 Tempo Front Squats (Just slow and controlled) + 1 Back Squat + 3 Goblet Squats
* Add weight to each set but not heavy *
James & The Giant Peach
3 Rounds
27 Wallballs (20/14)
18 Strict Sit-ups
9 Hang Power Clean (135/95)
* 10:00 Time Cap *
**Arms across chest on sit ups**
Front Squat + Back Squat + Goblet Squat 5×14
Front squat + Back squat + Goblet Squat:
(2+2+10) x 5 sets.
*Rest 60-90 secs between sets*
*This should be heavy! Including the goblet squats, but I want those to be fast!
Accessory
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
Daily Maintenance 10 Minute Sagan Hips
https://www.youtube.com/watch?v=6apA20udc3s
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