11/6/17 EMOM Clusters

rotator-Games_seasonSchedule3

Warm Up:

Shin Box S2S x 10
Lying Scorpion x 10
Lying Leg Cross-body x 10
Touch-down squat on 4″ riser 2 x 10ea
Reverse + Forward Lunge on 4″ riser x 16 alternating
Plate G2OH x 10
Up-down to Plate G2OH x 10

Warm-Up to 70-75% of Back squat x 5:00

Strength Work:

A.) EMOM: Back squat Clusters @ 70-75% of 1rm

Minute 1 – 1 Back squat every :15 = 4 total squats (0:00,:15,:30,:45) *Rack the bar after each rep*

Minute 2 – Rest

Minute 3 – 2 Back squats every :20 = 6 total squats (0:00,:20,:40)  *Rack the bar after each rep*

Minute 4 – Rest

Minute 5 – 3 Back squats every :30 = 6 total squats (0:00,:30)*Rack the bar after each rep*

Minute 6 – Rest

Minute 7 – 4 Back squats = 4 total squats (0:00) *Rack the bar after each rep*

Minute 8 – Rest

Minute 9 – 3 Back squats every :30 = 6 total squats (0:00,:30) *Rack the bar after each rep*

Minute 10 – Rest

Minute 11 – 2 Back squats every :20 = 6 total squats (0:00,:20,:40)  *Rack the bar after each rep*

Minute 12 – Rest

Minute 13 – 1 Back squat every :15 = 4 total squats (0:00,:15,:30,:45) *Rack the bar after each rep*

Minute 14 – Done

 

B1.) KB Complex – 4x5ea (KB Deadlift, DBL KB Russian Swing, KB Clean & Jerk)

B2.) Hand-Release Push-Ups – 4×10

B3.) DB Shrug w/ Pause at the Top – 4×12

C) Banded Tricep Extension – x100 *If time allows*