Hello Wright Training Athletes,
This week’s Workout of the Week is a strength effort finishing with a short sprint work capacity. The first evolution focuses on power with the Bulgarian split squat.
This exercise not only works the hamstrings but also works the smaller stabilizing muscles throughout the ankle, knee and hip. This is a great lift to help prevent injuries this summer as well as improving other lifts such as the back squat. (Note: Be mindful of your knee caving inward. Focus on firing your glutes and driving that knee out.) The following reps of broad jump reinforces the power of the squat with a more explosive movement.
The next set again focuses on powerful movement with DB snatch clean. The snatch is effective in building core strength as well as increasing balance. The correct form is key on this exercise. With the dumbbell between your legs, assume a power clean position (athletic stance, knees bent/butt out, straight back and head up/eyes level) and explode through your hips as quickly as you can bringing the dumbbell up and dropping your body underneath the weight resulting in your arm fully extended directly above you.
With 8 reps, go with a lighter weight as you will feel this exercise as it utilizes the full body. Follow the snatch with pull ups which again works a lot of muscle groups including the core, back, shoulders, chest and arms. I particularly like this evolution because it works the entire body in just two exercises.
After two strength efforts, I like to incorporate a “gut check” to push yourself mentally and physically. For this particular workout, I included a 10 minute AMRAP with movements that will keep your heart rate up (specifically my favorite – Sand Bag Getups). Given the short duration of the AMRAP, really push yourself 85-90%.
The last portion of the workout is dedicated to the core. Without a strong core, your body and your other lifts will suffer. This is a TABATA (20 seconds of work/10 seconds of rest) for 3 rounds. In total it is 5 minutes of work, but by the end of this circuit your abs should really be firing.
Get after it!!
Hudson
Warm Up: 3 Rounds
10xSquats
10xAlt lunges
10xpush ups
6 Rounds
6xBulgarin split squat (each)
5xBroad jump
Pigeon
6 Rounds
8xDB snatch clean
4xpull ups
Lat/pec
10 min AMRAP
30xJump Rope
4xSBGU
10xWtd Sit ups
10xJump squats
3 rounds (Tabata)
Up w/ Twist
Reverse Crunch
Flutter Kicks
Side Plank (each side)
