Performance (Leg focused):
Tip: BARBELL WARM-UP
The barbell warm-up has stayed consistent for quite a while in this cycle, and for good reason. A consistent warm-up allows you to assess how you feel each week and compare this to prior weeks. If you do a different barbell warm-up every week, it is hard to know if you are tight, loose, explosive, slow, etc. Continue to perform the barbell warm-up to assess how you feel each day that you are performing an Olympic lifting movement, and recognize your continued improvement in these positions over time.
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 – RPE 7
Set 2 – 3 reps – same weight as set 1
Set 3 – 3 reps – same weight as set 1
Set 4 – 3 reps – same weight as set 1
Set 5 – 3 reps – same weight as set 1
We are adding one more heavy set. compared to last week. 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
12 Dual KB Rack Squat
12 (6/leg) Alternating KB Rack Reverse Lunge
In remaining time of the 3 min interval:
• Max KB Russian Twists
Make sure you respect the time cap of 3:20 in every round