Wednesday 09-19-18 S

Tuesday, September 18, 2018

Warm Up:
- 20 min running clock - 
Run 300ms @ Z1 (start asap with buddy)
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Low Back/Hamstring Mobility:
Swivel Hips X 10 slow reps 
Lying Leg Raises x 10 per leg
Lying Leg Cross Overs X 30 secs per
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Run 200ms @ Z2
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Dynamic Hinge/Hip Work:     
Kneeling Hip Flexor X 10 per leg       
Frankenstein Walks X 10 yards (30 ft)   
Ostrich Walks X 10 yards (30 ft)  
Broad Jumps/Squat Jumps X 10 yards (30 ft) or 10 reps    
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Run 100ms @ Z3  
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Upper Body/Scap Work: 
Hanging Stretch X 30 secs  
Ring Rows X 30 secs     
Burpees X 30 secs 
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Grab BB, Bumpers, Tall Box, & Heavy KBs...
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Loaded Skill Work: 
- 7 min running clock - 
2-3 Sets of:
3 Power Cleans Singles @ 95/65-135/95 
- 3-4 reps of each other movement bw as prep
- today's workout should open up around 135/95-155/105

Workout:
Every 4 Mins for 28 Mins (7 sets): 

100 Meter Run @ hard effort 
3 Power Cleans Singles- build     
5 Explosive Box Jumps @ 30/24
10 Kettlebell Swings @ 70/53  
10 Ring Push Ups, Ring Dips, or HSPUs  
- rest in the remaining time 
- your score is your heaviest power clean set

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