WL/Single Leg & Stimulation
A. Warmup
Easy jump rope practice - single unders, single leg jumps, skipping, penguin taps, etc.
One set of
Easy 250m jog
8 slow air squats
8 per leg reverse lunge to shin (handhold assist, as needed – pistol progression)
8 hang muscle cleans with PVC pipe
8 hang muscle snatch with PVC pipe
B. Skillwork: OLY
Complete EMOM x5 minutes: 3 hang power snatch + 3 snatch push jerk
THEN…
Complete EMOM x8 minutes: 2 power clean + 2 front squat + 2 jerk
C. Accessory: SINGLE LEG
Complete 3 sets of:
8 per leg single arm KB/DB contralateral front rack split squat, rest 30 seconds between sets
THEN…
Complete 3 sets of:
6-8 per leg goblet Cossack squat, rest 30 seconds between sets
Metabolic Conditioning
“The Lazy River”
Complete a Tabata of each of these movements: (20 sec work/ 10 sec rest for 8 intervals each exercise)
DB thrusters
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