4 Rounds of:
5 Box Jump, 20”/20”
2 sets x 1 rep
Objective: build to a weight that is very challenging for two sets. Last week of Pauses
Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.
Every Minute on the Minute for 16 Minutes Alternate Stations
6 Squat Cleans
18 Ball Slams, 50#/35#
24 seconds Plank Hold, Left
24 seconds Plank Hold, Right
AX: Hang Clean: 95#/55#
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Squat Cleans: athletes should complete each round in quick singles, with short rest in between repetitions.
Toes to Bar: athletes should complete each set of 12 in 3 sets or less. Scale repetitions as needed, or stop performing toes to bar at the 40 seconds marker.
Ball Slams: athletes should complete each set of 18 in 3 sets or less. Scale repetitions as needed, or stop performing bar slams at the 40 seconds marker.
Plank Hold: 24 side plank, then without resting, switch sides and perform 24-second side plank hold. If side plank holds are challenging, scale to 48-second plank hold on both elbows
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