Power-Olympics > Week 12
WARMUP (1x):
Band Frog Stretch x(:45)
Stationary Watt/Bike x(1:45)
Band TKE/Quad Ext. x8-12/e
Mini-Band Glute Bridge Abduction x8-12
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):
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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