Power-Olympics > Week 12
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 3,2,1,1,1,1,+1 (9-10 Total):
Set 1: 3 @ 55%
Set 2: 2 @ 65%
Set 3: 1 @ 75%
Set 4: 1 @ 85%
Set 5: 1 @ 95%
Set 6: 1 @ 101%
Set 7: 1 @ 103% (Optional)
ROUND 1 (3x):
Plate-Loaded Sit Up x8-12
ROUND 2 (3x):
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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