AFFILIATE DAY 1

GENERAL WARM-UP (0:00-15:00)
1) Tabata Jump Rope Drill Set #1- 8 intervals.
1- Singles
2- Side to Side bunny hop
3- Alternating legs
4- In and out
5- High knee
6- Butt Kickers
7- Double Under
8- Double Under or Triple Under
*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

2) 2 Rounds
15 Banded Arm Swings per side
15 Band Pull Aparts
10 Pass Through with band
10 Second Hollow Hang
10 Second Superman on Bar

SKILL AND INSTRUCTION (15:00-25:00)
1) Hang Power Clean Progression (video and points of performance are attached)
*Perform 3-5 reps of each progression and 10 reps of the full movement

2) Pull-up Progression (video and points of performance are attached)

TRANSITION AND BUILD UP (25:00-35:00)
Build up in load for the Hang Power Clean doing 5 sets of 3 reps increasing in load and set-up pull-up area for scaling as needed.

Workout: 35:00-50:00

100 Double Unders
immediately into:
15-12-9-6-3
Hang Power Clean (155/105)
Chest to Bar Pull-ups
upon completion of the final pull-up
100 Double Unders

INTENDED STIMULUS
This a fast-paced, grip-intensive workout where the load is intended to be moderate the workout should take less than 12 minutes. Faster times will be sub 10 minutes.

SCALING OPTIONS
1) Double Unders
If you are not proficient at double unders practice for 2 minutes each time 100 double unders is rx'd

2) Hang Power Cleans
The first 15 reps should be challenging but achievable in 1 set. Scale load accordingly to achieve this.

3) Chest to Bar Pull-ups
If the athlete can perform no more than 10-15 reps unbroken scale to 10-8-6-4-2
If the athlete can perform no more than 5-10 reps unbroken scale to 7-6-5-4-3
If the ahtlete cannot perform a chest to bar pull-up scale to a jumping chest to bar pull-up

50:00-60:00
50 Abmat Sit-ups
Forearm stretch, 2 minutes

Dean Xu