DAY 1: DOOMS-DAY

Updated: Jan 8, 2019

Power-Olympics > Week 9


WARMUP (1x):

Band 1/2-Kneeling Dorsiflexion x12/e

Band Iso-Squat Row x6-8

SL RDL W/ Balance Pad x4-6/e

KB Squat-Reach Progression x3/e

Mini-Band Standing Hydrant Hold x(:30)/e

Band Pigeon Stretch x(:30)/e

Arc/Elliptical Run (Low-Int.) x(1:30)


POWER SETS:

Back Squat 6x3 (18 Total):

Set 1: 3 @ 55%

Set 2: 3 @ 60%

Set 3: 3 @ 65%

Set 4: 3 @ 70%

Set 5: 3 @ 75%

Set 6: 3 @ 80%


ROUND 1 (3x):

DB Deadlift-To-Box Jump x5

Plate-Loaded Sit Up x8-12


ROUND 2 (3x):

Glute-Ham Raise x8

Goblet Lateral Side Lunge x4-6/e


OVERTIME:

Hamstring Choice (Pick One):

A. Machine Lying Ham Curl 3x12

B. Partner Ham Curl (5-Ct. Ecc.) 3x5-8

C. Standing SL Ham Curl 3x8/e

D. Machine Ham Curl (SL-Ecc.) 3x6-8/e



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DAY 3: POWER-HOUR

Power-Olympics > Week 9 WARMUP (1x): Band Frog Stretch x(:45) DB/KB Goblet Squat x10 Stationary Watt/Bike x(1:45) Clean-Hop Progression x3/e Band TKE/Quad Ext. x8-12/e Mini-Band Glute Bridge Abduction

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