Saturday December 12th

Class Link For All Classes

Video Brief

Warm-up:

200m Run & 1 min jump rope.

Mobility:

Calf Stretch on wall – 1 minute per leg, Roll Tri’s with ball or barbell – 1 minute each arm. Lat Stretch on rack/door/pole – 1 Min per side.

Specific Warm-up:

3 Rounds of 10 Sumo DL High Pull, 10 Goblet Squats, 20 Lateral Hops.

Part 1 (5 min):

Clean Warm-up with PVC –  5 Shrugs, 5 High Pulls, 5 Muscle Cleans, 5 Power Cleans, 4 Clean Drops (1/4,1/2,3/4,Full squats)

Review Alternating DB Squat Clean

Part 2 (10-15 min):

100 DU
20 Alt DB Squat Cleans
80 DU
16 Alt DB Squat Cleans
60 DU
14 Alt DB Squat Cleans
40 DU
12 Alt DB Squat Cleans
20 DU
10 Alt DB Squat Cleans

Barbell Alternative:

100 DU
10 cleans @ 135/95
80 DU
8 cleans @ 155/115
60 DU
6 cleans @ 185/135
40 DU
4 cleans @ 205/155
20 DU
2 cleans @225/175

Cooldown:

Walk/Jog 1 minute, Up/Down Dog – 1-2 min

Notes:

All of the drills with the PVC will transfer to the DB, Stay focused on form and do not turn the cleans into reverse curls. Experienced athletes only for the barbell option please.