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Components

The Broomstick Mile

Settings

Workout

Thursday 082020

Warm-Up

[GENERAL]
:20 Each.

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk

200m Run

[SPECIFIC]
Practice PVC Movements.
Use the Burgener Warm-Up for the Snatch.

[MOBILITY]
:40 PVC Lat Stretch /SIDE
:40 PVC Good Mornings
:40 PVC External Rotation Stretch /SIDE

Conditioning

The Broomstick Mile (Time)

25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400m Run
50 Hang Squat Cleans
400m Run
50 Squat Snatches
400m Run

Perform all movements except the run with a PVC pipe, broomstick, or dowel.

[SCALING]

REPS: Modify to 15 reps on squats and presses. Modify to 30 reps on hang cleans and snatches.

RUN: 200m Runs, 2 Min. Jog in home, 500m Row, 1,000m Bike.

Whiteboard:

Thursday, August 20, 2020

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