Mobility Training:
HAM Complex
10x Hip crossovers (legs straight) each direction
5x Shoulder dislocates
15x OHS w/45 lbs. bar
10x Lateral lunges each leg
6x Hand walkouts
3x Scorpion strikes each side
Power:
10-8-6-4-2
K.B. Swings 70+/50+ lbs.
Box Jumps > 36 inch box
Work Capacity:
Perform maximum reps at each of the following weights - 50/35, 45/30, 40/25, 35/20 lbs. dumbbells
1 min. Hang-squat clean
1 min. Thrusters
1 min. Push-press
1 min. Rest
Notes: Work Capacity looks like 1 min. of each exercise in order with 50 lbs. then 1 min. rest. Then repeat at 45 lbs., then 35 lbs. and finally finish all three movements at 35 lbs.
This sucked:
ReplyDelete@ 50 lbs. - 18x HSC, 15x Thrusters, 20x PP
@ 45 lbs. - 20x HSC, 15x Thrusters, 20x PP
@ 40 lbs. - 17x HSC, 14x Thrusters, 25x PP
@ 35 lbs. - 22x HSC, 17x Thrusters, 30x PP