Performance (Leg focused):
Tip: CONDITIONING MODIFICATIONS
The conditioning pieces on Wednesdays include short AMRAPs with a “buy-in” on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps on the final movement or cannot make it to the final movement at all, decrease the distance on the cardio machine for the remaining sets and the remaining weeks of this progression.
Warm up: 1-2 SETS (WITH EMPTY BARBELL):
10 Snatch Grip RDL
10 BTN Snatch Press
10 Overhead Squat
10 sec Squatting Quad Snatch Grip Hold
10 sec Snatch Grip Overhead Hold
10 sec Overhead Squat Hold
Station 1: INTERVAL WEIGHT TRAINING: 10 min
EMOM
1) 3 Power Snatch (reset on each rep)
2) 3 Broad Jump
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS
Back Squat x 3
Warm-up Sets: 3 :
Warm-up Set 1: 10 reps – Easy
Warm-up Set 3: 5 reps – Easy
Warm-up Set 3: 5 reps – RPE 6
Working Sets:
Set 1 – 3 reps- RPE7
Set 2 – 3 reps – same weight as set 1
Set 3 – 3 reps – same weight as set 1
We are going even heavier today. 3 reps only and 3 sets only. Make sure you find your proper during the warm up. You first working set should have and RPE of 7.
Beginners should stay at not less than 8 reps per set.
Station 3: STRENGTH BALANCE: 10 min
4 SETS
1 complex non stop: perform all the exercises without racking back the BB
3 Good morning
3 Kang Squat
3/side Back rack reverse lunge
Station 4: SPEED STRENGTH : 10 min
3 WORKING SETS
every 3:20
650/520m Bike
16 Goblet Squat
12 KB Goblet Tall Kneeling To Standing (6/side)
In remaining time of the 3:20 min interval:
• Max Plank KB Pull Through
Make sure you respect the time cap of 3:20 in every round