Workout Intent: Lower body Strength and Power. For part A of strength focus on technique, bar path and speed under the bar. Goal for the strength is for loading to increase from last week. One the split squat jumps focus on max height on each jump.
Essentials
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 5 Sets: (Every 2 Minutes)
B1) 3 Sets:
Skill: |
WOD: |
EMOM x 5 Sets
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Additional: |
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Performance
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 5 Sets: (Every 2 Minutes)
B) 3 Sets:
Skill: |
WOD: |
EMOM x 5 Sets
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Additional: |
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Competition
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 5 Sets: (Every 2 Minutes) Clean Pull + Clean From Block x 3 @65% B) 4 Sets: Back Squat x 5 @ 65% Perform After WOD C1) 3 Sets:
C2) 3 Sets:
*Goal is to increase load from last week. Skill: |
WOD: |
EMOM x 5 Sets
*For the Broad Jump + Vertical Jump. Perform standing broad jump right into vertical jump, this equals 1 rep. |
Additional: |
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