DAY 3: POWER-HOUR

Updated: Jan 8, 2019

Power-Olympics > Week 10


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 x8-12

Incline Stationary Lunge x6/e


POWER SETS:

Power Clean 1,2,3,1,2,3,1,2,3 (15 Total):

Set 1: 1 @ 70%

Set 2: 2 @ 70%

Set 3: 3 @ 70%

Set 4: 1 @ 75%

Set 5: 2 @ 75%

Set 6: 3 @ 75%

Set 7: 1 @ 80%

Set 8: 2 @ 80%

Set 9: 3 @ 80%


ROUND 1 (3x):

Goat-Bag Back Extension 8-12

Chin Up (Palms-Facing) 3x(AMRAP)


ROUND 2 (3x):

Assisted Vertical 3x5-8

KB SL Standing Calf Raise 3x8-12/e


OVERTIME:

Bicep Choice (Pick One):

A. KB N-Grip Bicep Curl 3x8-12

B. Cable Bicep Curl 3x12-15

C. DB Concentration Curls 3x8-12

D. Cable-Rope Bicep Curl 3x12-15

E. Band Preacher Curl 3x8-12



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