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Warmup
3:00 Blood Flow
Into
10/10 Later steps
20 Banded Squats
15 glute bridges
10 s/a DB CL + 8 DB FS
20 Banded Good Mornings
Barbell
10 Low Hang High Pulls
8 Low Hang Muscle Cleans
6 Front Squats
4 Low Hang Power Cleans
Strength/ Skill
EMOM 10
Low Hang Power Clean + 2 Front Squat
*building
Conditioning
“Elizabeth Reloaded”
21-15-9
Power Cleans (135/95)
HSPU/HRPU
- 10 cal Machine after every round
*10 min Cap
Intent: Intensity level: Moderate. Anaerobic capacity. Constant work, middle range duration. Moderate weight that should be moved quickly. The machine will provide the cardiovascular response to the loaded barbell. The 2 movements compliment each other well. Start the workout with a good pace to see how your body will react, then start to increase that pace as the workout gets towards the end. Finish strong!
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POWER HOUR
Warmup
3:00 blood Flow +
10-1 banded steps
Into:
20 KB Swings
15 Banded Good Mornings
20 banded Press
10 Glute bridges
Back Squat
4x10 (3 sec pause first 3 reps +7)
> superset
4x12 Ring Rows
Upper Body
3 sets
7 Offset Pinky Grip DB curls + 7 Offset Thumb Grip + 7 Hanmer curls
7 Arnold Press +7 Strict Press
Core:
3 rounds
25 weighted Leg tucks
20 Alt Crunches
1:00 plank