Your type II muscle fibers are your “fast twitch” fibers that allow you to jump, sprint, clean high, and do any other quick, explosive movement. This is the fiber type we target every Wednesday! Yes, endurance is cool, but speed is also a necessary component of a fitness program!
WARM UP – 6 TO 8 MINUTES
MOBILITY – FOAM ROLL
MUSCULAR STRENGTH – CLEANS/POWER DAY!
1. 10 MINUTE EMOM- 3 CLEAN HIGH PULLS @ 70%
2. MB OVER HEAD THROWS- 3 X 5 (THROW 5 TIMES DOWN, WALK MB BACK)
METABOLIC CONDITIONING – 3 ROUNDS
4 MINUTE AMRAP + 2 MINUTE REST (16 MINUTES)
5 TOES TO BAR
9 KB SWINGS
SUPINE KNEE HUG