WARMUP
2 SETS
10 Jumping Jack Toe Touches
8 Air Squats
6 Clean Deadlifts
4 Alt. Groiners
into…
2 SETS
10 Broad Jumps
8 Power Cleans
6 Front Squats
4/4 Moose Antlers
STRENGTH
Push Jerk for load:
8-6-4 | 6-4-2*
*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
WORKOUT
EMOM x 10 MINUTES*
1 Power Clean & Jerk
+
2 Front Squats
+
1 Shoulder to Overhead
*Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Athlete is only allowed one lift attempt per 1:00 interval.
(Score is Weight)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
8/8 Slow Single Leg Glute Bridge-Ups
3/3 Sciatic Nerve Floss
12 Banded W’s*
*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.
-Rest As Needed b/t Sets-
(No Measure)