Khởi động
AMRAP · 4 phút
Xoay trạm
Complete as many times through as you can in 4 minutes
Cat-Cow4 reps
OH Squats8 reps
KB Halo8 reps
Extreme Climber Push-ups8 reps
Cossack Squats8 reps
Power
Power #11A
- 48 phút
- 7
- 4
- Bench
- Box
- Dumbbell
- Kettlebell
Power and Explosion
Intervals · 26 phút · Tập 11 phút / Nghỉ 2 phút · 2 vòng
Phần chínhXoay trạmGhi chú của coach
Week 2 focuses on enhancing power and explosion with increased rep schemes. Divide athletes into two zones for 11 minutes of work and 2 minutes of rest, 2 rounds. Zone 1: Athletes transition from unilateral strength to explosive reps, encouraging maximal explosion. Zone 2: Emphasis on single arm strength; snatches and lawnmower rows target full body and upper body respectively. Athletes should rest 30 seconds between sets; they can increase weight if recovery is sufficient. Weight recommendations: DB Jump Squats - moderate weight; DB Lawnmower Rows - moderately heavy; DB Snatch - moderately heavy
#1
Lower Body Push
Partner 1
Pistol Squat To Bench (Up on 1)10 reps
5x per side
KB Goblet Jumping Squat5 reps
Jump Squats5 reps
Partner 2
- Nghỉ (Until Partner 1 Finishes)
#230s
Full Body Pull
DB Lawnmower Row14 reps
7x per side
Thay bằng: KB Lawnmower Row
Alt DB Snatches14 reps
- Nghỉ 30s
Chipper Finisher
Chipper · 14 phút
Ghi chú của coach
Focus on developing functional strength, endurance, accessory, and core strength. High volume chipper workout; athletes must complete each task before progressing. Completion of the entire sequence allows athletes to restart. Athletes should find a manageable pace, anticipating pushup endurance as a potential limiter. Weight recommendations: Moderately Heavy for DB Squat Thrusts and DB Deadlifts
DB Deficit Pushup40 reps
DB Squat thrust20 reps
Hollow Body Leg Raise40 reps
DB Deadlifts40 reps
Thay bằng: KB Deadlift
Thả lỏng
Thả lỏng · 4 phút
Coach's choice