Dynamic Glute Activation Warm up followed by Hip Mobility (I know we all need this!)
Strength & Conditioning
Warm up to a 75-80% 1RM .
7 sets of 2-3 reps @ 75-80%
For those just starting a strength cycle, warm up to a 65-70% and perform 6 sets of 4-6 reps today.
Choose from either Skill or conditioning below:
Skill: Power Clean
Perform 2-3 power cleans for 10 sets (60-65% 1 RM). Rest 45-60 sec between sets. Focus on technique, form, and then speed.
Conditioning: Pace /Tempo
4 x 4 Min Row. 2:30 rest between sets. Try to maintain same pace for all sets. (Alternative- Bike)
*If you did today’s CF main workout you can alternatively do a press in lieu of front squats or work on a Goat movement or Mobility.
Preview of Hip Mobility. As we spend the next 6-8 weeks working on strength, we want to make sure we are spending just as much time working on our mobility.