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ALIGN Training: Thursday, 7/16/2020

Weightlifting | Single Leg | Development


A. Warmup with Line drills, shoulder and hip activations and positional work for squat and front rack


Skill: Use a broomstick, PVC pipe, garden stick, etc. If you have DB, KB, or BB, you may use for the drills. You just might be doing a single arm version, but all the same technique applies.


B1. 3-position power clean + 2 Front Squat + 2 Jerk: Complete one complex every minute on the minute (EMOM) for 8 minutes.

If you have a BB, may build in load, as long as you can maintain form.


C. Accessory Superset: Complete one set of first movement, rest, then set of next movement, rest. Repeat until you have done 4 sets total.

C1. SA Front Rack Carry, 4 sets of 50m (25m out & back), rest 15 seconds

C2. DB Front Rack Split Squat, 4 sets of 8 per leg, rest 15 seconds


Metabolic Conditioning

3 rounds

9 front squats (95/65 or goblet with any weight)

Then

Run 250m

Then

Repeat 2 more times (total of 3 rounds of this sequence of 3 rounds + run)


Cool down: gentle hip & spine ROM & box breathing

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