TEST – LOWER BODY STRENGTH

720 Athletics – Sport or Performance

View Public Whiteboard

Primer

2 Sets:

Split ISO Hold for 20 sec + 5 sec Eccentric

3/3 Snap Downs Single Leg

Split Squat (1 x 6RM)

*all %’s based off 10RM

WU: 1 x [email protected] 50%

WU: 1 x [email protected] 75%

WU: 1 x [email protected] 100%

WU: 1 x [email protected] 110%

Find: 1 x 6

***During rest: 3 x 1/1 RFE hip flexor stretch w/ 2-way reach

Metcon (Time)

4 Rounds

6 High Hang Squat Cleans 125/85#

8 Lateral Burpees

10 Push-ups

200m Run

Performance

A. DB Split Squat

*all %’s based off 10RM

WU: 1 x [email protected] 50%

WU: 1 x [email protected] 75%

WU: 1 x [email protected] 100%

WU: 1 x [email protected] 110%

Find: 1 x 6

***During rest: 3 x 1/1 RFE hip flexor stretch w/ 2-way reach

B. For time:

4 Rounds

6 DB or BB High Hang Squat Cleans 95/65# or 45/25#

8 Lateral Burpees

10 Knee push-ups

200m Run

Archives