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ALIGN Training: Monday, 8/10/2020

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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