May 12

Tuesday, May 12, 2015

Prehab:

Super rack stretch, 30 seconds each
Posterior chain flossing, 30 seconds each
10 Wall squats
Samson stretch, 30 seconds each

Warm-up:

Jog 400 meters
10 T-push ups
10 Squats
10 Deadlifts
5 Clean pulls (from shin)
5 Hang Power clean (hip)
5 Hang Power clean (above knee)
5 Power clean

Cool down:

Doorway stretch, 30 seconds each
Couch stretch, 1 minute each
Pigeon, 1 minute each
10 Wall extensions

Strength

Power Clean: Take 15 minutes to work to a heavy 3 reps

Notes:  Focusing on good form and technique work up to a heavish 80-85 percent. Add weight as you go up, DO NOT go to failure. These can be touch and go, but remember to focus on your starting position before beginning next rep. Scaled athletes can start from the hang position if need be.  

Conditioning

“The Chief”
5 Rounds:
Max rounds in 3 minutes of:
3 Power cleans
6 Push-ups
9 Air Squats
Rest 1 minute between rounds

Notes: Prescribed is 135/95, but scale accordingly.  Proper range of motion is key for both the air squats and push ups. For squats hip crease must be below parallel and full hip extension at the top. Push ups must see the chest touch the floor and full arm lock out at top of push up.  Perform a deadlift plus hang power clean if needed to ensure proper form.

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