Power

Power #176

Thời lượng: 50 phút
RPE mục tiêu: 8
Số block: 4

Dụng cụ

Barbell Plate
Bench
Box
Dumbbell
Sandbag
Sled
Suspension Trainer
Sled Rope

Khởi động
AMRAP · 4 phút · Tập 4 phút / Nghỉ 0s
Xoay trạm
Perform as many rounds as possible. Duration: 4 minutes
- Cat-Cow4 reps
- Walkout Pushup4 reps
- Lateral Lunges8 reps
- Spiderman Climber12 reps
Sức mạnh nền
Intervals · 13:20 · Tập 35s / Nghỉ 15s · 16 vòng
Xoay trạm
Rep/Interval Scheme: 35s Work/ 15s Rest, 16 Rounds
Ghi chú của coach
Set the clock for 35 seconds of work and 15 seconds of rest. Complete 16 rounds in total. All athletes work through the same interval sets simultaneously. The workout consists of 4 full circuits. Jump squats should be explosive. The jump squats provide a recovery for the upper body
- Dual DB Snatch35s
- DB Z Press35s
- DB Hammer Curls35s
- Jump Squats35s
Strength Couplets
Intervals · 28 phút · Tập 3 phút / Nghỉ 30s · 8 vòng
Phần chínhXoay trạm
Rep/Interval Scheme: 3 min Work/ 30s Rest, 8 Rounds
Ghi chú của coach
Zone 1: Combine upper and lower body sled pulls using a long rope. Keep feet stationary while pulling hand over hand towards you. Use light weights (3-6 plates) for arm-only pulling. Zone 2: Keep the sandbag off the ground for the full 3 minutes. Zone 3: Use a DB Floor press if benches are insufficient. Zone 4: Maintain a fast pace with lighter weights available. Provide multiple plate size options for athletes
- Zone 11s
  - Arms Only Sled Pull10 m
  - Suspension Trainer Backward Sled Drag10 m
- Zone 21s
  - Sandbag Step Ups20 reps
  - Sandbag Good Morning5 reps
- Zone 31s
  - DB Bench Press10 reps
  - DB Bent Over Rows10 reps
- Zone 41s
  - BB Plate Ground To Overhead (GTOH)10 reps
  - Jackknife Situps10 reps
Giãn cơ sau buổi tập
Thả lỏng · 5 phút
Coach's Preference