wednesday, April 26

Strength - Power Cycle Week 5

Every 3 mins for 15 mins: Front Squat

4 Front Squats

Every 3 mins for 15 mins.

Athlete Instructions

Level 3/2: Prescribed Take the bar from the floor.

Level 1: Take the bar from the rack.

Start at 80% 1RM clean and increase.

Points of Performance

We are looking for a quality set-up position with your eyes forward and chest tall. Focus to push the ground away and have the hips and should rise at a consistent rate before moving quickly into extension, keeping the bar close. Catch in either a power or squat clean, with elbows in front of the bar and the bar firmly in the front rack position. Press up against the bar and flex your midline in order to maintain an upright torso throughout all 4 reps of the front squat.

"Thriller"

4 RFT: Double Unders, Burpee Box Jumps, and Front Squats

4 rounds for time of:

100 Double Unders

15 Burpee Box Jumps, 24/20 in

5 Front Squats, 225/155 lbs

Athlete Instructions

Time domain: 15-20 mins

Time cap: 20 mins

Primary Objective: Complete each round in 4:15 or less.

Secondary Objective: Complete the burpee box jumps in 1:30 or less.

Stimulus: Anaerobic / Battery Work RPE: 8/10

L2: 60 Double Unders, 15 Burpee Box Jumps, 24/20 in, 5 Front Squats, 185/125 lbs

L1: 100 Single Unders, 15 Burpee Box Step-ups, 24/20 in 10 Front Squats, pick load