Tuesday, January 7
Softness is the norm. Excuses are the culture. But every disciplined choice you make is a quiet declaration that says, “I’m not like them.” Be so consistent that you make mediocrity uncomfortable.
Ryan Fisch
Warm-up
3 rounds, not for time, of:
1 minute of jogging, biking or rowing (increase pace each round)
7 hip & back extensions
5 hang power cleans, starting above the knee (mid-thigh) (empty/light barbell)
5 power cleans, starting just below the knee (empty/light barbell)
5 power cleans, starting from mid-shin (empty/light barbell)
Strength/Skill
Power Clean 1-1-1-1-8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Superset with:
Depth Drop + Box Jump, max height : 5x3
Rest as needed between efforts.
WOD
5 rounds for quality of:
3 Broad Jumps
9 Tuck Jumps
Athlete Instructions
Broad Jumps- for max distance.
Tuck Jump- for max height.
Rest 1-2 minutes between rounds.
Then:
For quality:
Plank Hold, 3 mins (Any plank works here)
Then:
Barbell Glute Bridge 10-10-10
Athlete Instructions
3 sets of 5-10 reps.
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side