Recovery RouTTine (Repeat!!)

A. General Warm up:

8 min circuit –

– 100m row (200m bike; :30 sec of high knees/butt kicks/jumping jacks)
– 4/leg reverse lunges with an overhead reach
– 4 barbell (DB) RDLs (in class: calves pinned against your box)
– 4/leg iron cross stretch

CLICK HERE FOR WORKOUT EXPLANATION

B. 5x 2 power clean progression. :60-:90 sec rest between sets.
Practice movement mechanics in the context of each power clean
and cycling from one rep to the next. Goal is not a heavy stimulus.
aTT home: 3×4/arm 1-arm DB power clean OR 3×4 dual DB power clean.
Use this time to practice positions and mechanics.

C. Guess Who?!! #6
For time: (25 min time CAP)
– 50 unweighted step ups
– 40 cal. row (600m Run; 1.75k bike)
– 30 deadlifts (aTT home: DB deadlifts –> may perform with 1-DB or 2-DBs)
– 20 power clean (aTT home: DB deadlifts –> may perform with 1-DB or 2-DBs)

– 2 min self-timed rest

– 20 power clean
– 30 deadlifts
– 40 cal. row (600m Run; 1.75k bike)
– 50 unweighted step-ups

Rx: 135/93; 95/63. Choose load
based off power clean.

D. Stretch:
:30 sec per leg pigeon
:30 sec couch per leg stretch against box
:30 sec cobra
:30 sec per leg single leg hamstring stretch