MONDAY LIFT

General Warm-Up

1:00 Row + 1:00 Jump Rope

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

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1 Set

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

8/8 Staggered Stance Single Empty Bar RDL

Specific Prep

2 Sets: Add Loads so bar is off floor on set 2

5 Romanian Deadlifts / Deadlifts

3 Hang Clean High Pulls

3 Position Power Clean (High Hang + Hang + Low Hang)

5 Box Jumps

1-2 Seated Broad Jump

Deadlift

Every 3:00 x 5 Sets

Set 1: 5 Deadlifts + Seated Double Broad Jump

Set 2: 5 Deadlifts + Seated Double Broad Jump

Set 3: 4 Deadlifts + Seated Double Broad Jump

Set 4: 3 Deadlifts + Seated Double Broad Jump

Set 5: 3 Deadlifts + Seated Double Broad Jump

Starting @ 70% on Set 1 (5 Reps), and increasing by feel to a heavier triple at around an 8/10 RPE on Set 5. This should be roughly 5% heavier than the progression we tackled 2 weeks ago

Level 1: + 3 Seated Position to Vertical Jump

Conditioning

Level 1

1-2-3-4-5-4-3-2-1

Hang Power Cleans

5 Box Step-Ups

Barbell: 75% of 1RM

Box Height: 24/20in

For Time

1-2-3-4-5-4-3-2-1

Power Cleans

5 Box Jumps

Barbell: 80/55kg

Box Height: 30/24in

Goal: 5-7 min

Time Cap: 8 min

Stimulus: Power / Barbell Cycling

RPE: 9/10

Primary Objective: Maintain clean mechanics through the top of the pyramid and protect quality on the way back down.

Secondary Objective: Quality Box Jumps and Steady Pace

Midline

2-3 Sets

:30/30 Paloff Press Hold

10 Shoulders Elevated Plate Lying Leg Raises 

Straight into

10 V- Snaps