Complete in Order
Prep:
A) 3 sets of:
- 10 tempo back squats (with empty barbell) — 3sec count way down, 3sec pause, explode up
- 75 single unders
- 1-minute easy bike
B) 10-15 minutes of mobility of your choice
Strength:
A) Tempo Front Squat
- 6,5,4,6,5,4
- tempo = 33X1
- rest 3 minutes between sets
B) 3 sets of:
- 5 single-arm KB overhead squats/side @ 2211 tempo
- (rest 30 seconds)
- 5 double-KB front rack box step ups/side (alternate)
- (rest 90 seconds)
Conditioning:
A) 6 x 500m row @ 80-85% (rest walk 2 minutes between sets)
- just like last week’s 1000m sets, the goal here is to get faster as you go.
For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com