Mobility
Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension – Part 2
Warm-up
10 Alternating Knee Hugs
10 Alternating Quad Stretches
10 Air Squats
10 meters Duck Walking
10 seconds Butt Kicks (50% Effort)
10 seconds High Knees (50% Effort)
10 seconds Butt Kicks (75% Effort)
10 seconds High Knees (75% Effort)
10 seconds Butt Kicks (100% Effort)
10 seconds High Knees (100% Effort)
Skills / Strength
10 Sets (0:30 Rest)
1 Dynamic Effort Deadlifts (80% of 1 RM)
Perform 10 sets resting only 30 seconds between sets. Each set will consist of 1 dynamic effort deadlift. Dynamic effort means to lift the bar from the ground as fast as you can. The goal is to not just stand-up with the weight, but to explode up training us for a heavy lift later on. Use about 80% of your 1 rep max (1 RM) deadlift.
Then
3 Sets (1:30 Rest)
10 Front Rack Walking Lunges (As Heavy As Possible)
After your dynamic effort deadlifts, perform 3 sets of 10 front rack lunges resting a minute and a half between sets. Power Clean the weight to your shoulders and perform 10 alternating lunges with the bar in the front rack (5 each leg). Add weight each set till you get the heaviest set possible.
WOD
For Time
Fitness Level Substitution: 2 X Single-unders
Equipment Substitution: Tuck Jumps
30 Power Cleans (Men: 155lb / Women: 105lb / Beginner: 35lb)
Fitness Level Substitution: 2 X Single-unders
Equipment Substitution: Tuck Jumps
This WOD is straightforward, but a killer. Perform 50 double unders, 30 power cleans, and then 50 double unders. Be sure a choose a weight that will challenge you on the power cleans or you will not feel fulfilled. Post your time to comments.
Cool-down
10 Front Rack Walking Lunges (Just the barbell)
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