DAY 3: POWER-HOUR

Updated: Jan 8, 2019

Power-Olympics > Week 12

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 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 (Optional): 1 @ 103%

ROUND 1 (3x):

Goat-Bag Back Extension 8-12

Chin Up (Palms-Facing) x(AMRAP)

ROUND 2 (3x):

Assisted Vertical x5-8

Machine Standing Calf Raise 3x12-15

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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WEEK 12: POWER-OLYMPICS

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DAY 1: DOOMS-DAY

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

DAY 2: M.O.B.P.

Power-Olympics > Week 12 WARMUP (1x): Sleeper Stretch W/ Lax Ball x(:30) Band Overhead Fly x8-12 Treadmill Incline Walk x(1:45) DB SA Scaption x10/e Lying Crossover T-Spine x6-8/e Band Pull Apart x12-