Two sets of:
Unilateral Hip Bridges x 10 reps each
Banded Good-Mornings x 10 reps
Banded Air Squats x 10 reps
Lateral Lunge x 10 reps each side
A.
Every 3 minutes, for 18 minutes (6 sets), complete:
Front Squat with a Pause x 3-4 reps @ 3211
(MUST move up in weight from last week)
B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Hang Power Clean
*Sets 1-3 = 2 reps @ 70% of 1-RM Power Clean
*Sets 4-6 = 1 rep @ 75% of 1-RM Power Clean
*Sets 7-8 = 1 rep @ 80% of 1-RM Power Clean
(Perform a power clean then lower the bar to just above the knee & perform a hang power clean)
C.
Every 90 seconds, for 18 minutes, complete:
Min 1 – Cossack Squats x 20 reps (hold DB/KB in a goblet position)
Min 2 – Pronated Grip Pull-Ups x 6-8 reps @ 2111
Min 3 – Trap 3 Raises x 6 reps per arm @ 2111
D.
2014 Team Series Event 4
For time:
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
135/95 lbs