FTW Affiliate Program:
Sprint intervals are the focus today. Max efforts each round!
GENERAL WARM-UP (0:00-12:00)
1) 2 rounds
200 meter easy jog on turf (8 lengths)
15 Russian swings
15 Abmat sit-ups
15 PVC overhead squats
10 Front rack “in and outs”
SKILL AND INSTRUCTION (17:00-30:00)
Hang power clean progression (12:00-17:00)
Hang power clean build up (17:00-30:00)
1) Perform 5 sets of 3 reps increasing in load each set. Build to work loads slightly above the work weight for the day before dropping the weight back down for the workout.
TRANSITION (30:00-35:00)
Reduce loads for the workout from the build up phase.
WOD (35:00-50:00)
Run a clock counting up from 0-15 minutes~
Every 3 minutes for 5 rounds:
10 Hang power cleans (165/115)
200 meter shuttle run
*200m= 8 lengths of the turf. “Touch and go”, 2 points of contact (a hand and foot) touching the ground on the opposite side of cone each time.
INTENDED STIMULUS
The goal is sprint efforts today. No single round should go beyond 2 minutes. The load on the hang power cleans should be tough for 10 reps unbroken.
SCALING OPTIONS
1) Intermediate
Every 3 minutes for 5 rounds
10 Hang power cleans (115-135/75-95)
200 meter shuttle run
2) Scaled
Every 3 minute for 5 rounds
7 Hang power cleans (light load to be done unbroken)
200 meter shuttle run
*The athletes goes beyond 2 minutes reduce run distance to 150 meters (6 lengths)
COOL DOWN (50:00-60:00)
1:00 Lat roll, right
1:00 Single unders
1:00 Lat roll, left
1:00 Single unders
1:00 Upper back roll with weight