Sport or Performance- Power + Anaerobic interval metcon
720 Athletics – Sport or Performance
Primer
2 sets:
ISO barbell hold at mid thigh x 6sec max effort
6 & 12″ hurdles (reflexive) x 10 reps
Squat Clean (E50sec x 10 sets: 1 Hang Clean Pull + 3 HSC at 65%)
WU x 2 at 45%
WU x 1 at 55%
Metcon (No Measure)
4 sets:
30 sec AB Cal 85% effort
*rest 30sec
4 sets:
15 Push Jerk (goal is 30 sec) 125/85#
*rest 30sec
4 sets:
20 Russian KB Swings (goal is 30 sec) 32/24kg
*rest 30sec
Performance
A. E50sec x 10 sets:
1 Hang Clean Pull + 2 Hi Hang Power Clean + 5 DB Goblet Squats
* Use DB or BB
B. 4 sets:
30 sec AB Cal 85% effort
*rest 30sec
4 sets:
15 Push Jerk (goal is 30 sec) 115/75# or 45/25 DB
*rest 30sec
4 sets:
20 Russian KB Swings (goal is 30 sec) 24/16kg
*rest 30sec