DAY 3: CLEAN-PREP

Updated: Jan 9, 2019

Power-Prep > Week 1-3


WARMUP (1x):

Band Y-Squat x8-12

Cable SA Upright Rotation x12-15/e

KB Hip Swing W/ Band x6-8

Hammer SA Pulldown x8/e

90-90 Squat x5/e

Mini-Band Glute Bridge Abduction x8-12

Lying "Y" Low-Back Raise x12-15

Band Dorsiflexion x8-12/e


ROUND 1 (4x):

*superset the following exercises

Clean-To-High Pull x3 (12 Total)

Set 1: 3 @ 45%

Set 2: 3 @ 55%

Set 3: 3 @ 65%

Set 4: 3 @ 75%

Alt. SL Plyo Step-Up x8/e


ROUND 2 (3x):

*superset the following exercises Goblet Squat x8-12

Inverted Row x12-15

Plate Hold (Grip) x(:45)


ROUND 3 (3x):

*superset the following exercises

Hex Deadlift x5-8

DB N-Grip Bicep Curl Alt. Iso-Hold x(5-4-3-2-1)

Wall Sissy-Dorsiflexion x12/e


FOAM ROLL:

Full Back, Quads, Glutes, Calves



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