Tuesday's Training

PHASE 2: LEGS BABY

WARM UP

Squat Therapy
5 X 5 @ 5s Holds

STRENGTH AND POWER
Harop Curls
4 X 5 @ 75%

Front Squat
1 X 3 @ 70%
1 X 3 @ 75%
1 X 3 @ 80%
1 X 3 @ 80%

CONDITIONING & COOL DOWN:
Bear Maximus
Complete for time:
300 steps bear walk, every stop complete 5 burpees

PHASE: 2 BAS

WARM UP
Complete 2 rounds of 10 wrist flexion raises and 
60s Passive Hangs

Scap Push Ups

Bent Arm L Sit Hang

STRENGTH AND POWER
Complete 4 rounds for 3 reps on pull and 8 on push
Archer Pull Ups

Protracted Push Ups

SKILL:
Muscle-Ups
max in 10min

​Cool Down:
Cuban Rotations 2 x 12 reps @ 6211

PHASE 2: OLY

WARM UP
complete 3 rounds on each movement
Strict Press 3 X 5 @ 50%
Back Squat 3 X 5 @ Same As Strict Press W 3 S Hold

ADVANCED
Power Clean
1 X 5 @ 65%
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%

Push Jerk
go from behind the neck
1 X 3 @ 65%
1 X 3 @ 70%
1 X 3 @ 75%
1 X 3 @ 75%

Complete a 10min AMRAP of:
Bear Complex
complete a clean and Jerk Bear complex. 
Power Clean + Jerk + Back Squat + Jerk +Front Squat

ensure all power cleans start and finish in a hang. This means that you can start the bar on the ground but you must pause at the knee to start your power clean. When finishing the complex, you must not drop the bar but finish at your knee. you can complete an eccentric rep on a deadlift but must bring the bar straight back up to your knee to start the next rep (no resting on the ground)

BEGINNER TO INTERMEDIATE
​Deadlift 4 X 5 @ 70%

​Back Squat
1 X 5 @ 70%
1 X 5 @ 75%
1 X 5 @ 75%
1 X 5 @ 70%