SMR - lacrosse ball calves 3 min anterior tibialis / quad stretch (sitting on heels and leaning back) -then- Work to a max distance standing broad jump (*5 attempts total not counting warm up sets.) ** perform one set of max rep supine ring rows after each attempt. -then- For time: 2k row 200 double unders 200 cal airdyne
Competitors Program Week 2, Day 5: Work to a heavy single in Clean and Jerk -then- Front Squats 5x3 @ 80% -then- Spend 10-15 minutes working on handstand pirouettes (90 and/or 180 degree turns). If already comfortable with them, take 5 attempts at a max distance handstand walk with turnarounds every 50' -then- For time: Row 1000m Followed by: 21-15-9 Alternating pistols Chest to bar pull-ups Then finish with a 1000m row
Prehab/activation: SMR - Quads / IT Bands / low back Mobilize internal hip rotation Banded rack stretch -then- Take 5 attempts to establish a max at the bear complex: (Power Clean + front squat + shoulder to overhead + back squat + shoulder to overhead from back rack) You must perform this complex seven times in a row without dropping the bar. You may only tap the bar back to the ground during the power clean. There is no time constraint).