Dynamic warm-up | 5:00
1 set:
100-meter jog
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
100-meter run
– RX –
8 rounds for reps:
On a 1:00 clock:
100-m sprint
Max clean and jerks (75/115 lb)
– Rest 3:00 between rounds.
– INTERMEDIATE –
8 rounds for reps:
On a 1:00 clock:
100-m sprint
Max clean and jerks (65/95 lb)
– Rest 3:00 between rounds.
– BEGINNER –
8 rounds for reps:
On a 4:00 clock:
100-m run
6 clean and jerks (35/45 lb)
– Rest the remainder of each interval.
– MASTERS 55+ –
8 rounds for reps:
On a 1:00 clock:
100-m sprint
Max clean and jerks (65/95 lb)
– Rest 3:00 between rounds.
Pre-workout practice
Sprint drills
Barbell cycling
1 set:
Hamstring scoop stretch
Walking quad stretch
Spiderman lunges
– 25 ft out and back of each.
1 set:
1:00 forearm floor stretch
1:00 scorpion stretch
– AT-HOME –
Same as Rx’d
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