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ALIGN Training: Tuesday 8/18/2020

WL/Single Leg & Stimulation

A. Warmup

Easy jump rope practice - single unders, single leg jumps, skipping, penguin taps, etc.

One set

Easy 250m jog

8 slow air squats

5 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: 1 segmented snatch pull + 1 hang power snatch + 1 snatch push jerk

THEN…

Complete EMOM x8 minutes: 1 power clean + 1 front squat + 1 push press + 1 jerk


C. Accessory: SINGLE LEG

Complete 3 sets

12 per leg DB reverse lunge (non-alternating), rest 30 seconds between sets

THEN…

Complete 3 sets

8 per leg hip airplanes, rest 15 seconds between sets


MetCon

Tabata each of:

DB power clean (moderate weight)

DUs (or penguin taps or singles)

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