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MONDAY
Warm up: Line Dynamic Mobility - Hips BB warmup Weightlifting: Snatch Deadlift 1 x 1 @ 100% (of SN) 3 x 1 @ 90% 3 x 3 @ 85% Power Snatch 3 x 1 @90% or a heavy good form single (of Pwr Sn) 3 x 2 @ 85% Power Clean + Push Press (of Pwr Cl) 3 x 1 @ 90% or a heavy good form single 3 x 3 @ 85% Back Squat 5 x 3 @ 85% Pull Ups 5 x 10 Optional/Homework Accessories: Z Press - 3 x 8 Leg Lifts - 3 x 10/leg Biceps Curls 3 x 8/arm WEDNESDAY Warmup: Line Dynamic Mobility - Hips BB Warmup Weightlifting: Power Clean and Power Jerk 5 x 2 @ 85% (of Pwr Cl) Hang Snatch from the Knee 3 x 2 @ 85% Clean Pull 5 x 3 @85% Drop Snatch 5 x 2-3 @ work up to heavy Strict Press from the Rack 5 x 3 @ 85% (of Str. Press) Optional/Homework Accessories: Bottom Up Kettle Bell Carry with a Heavy Counterweight - 3 x 100' (switch hands each 50') Lat Pull Downs 3 x 10 Banded Gator Bites 3 x 10 /leg FRIDAY Warmup: Line Dynamic Mobility - Hips BB Warmup Weightlifting: Snatch 3 x 1 @ Hvy good form single or 90% 3 x 1-2 @ 85% Clean and Jerk 3 x 1 @ Hvy good form single or 90% 3 x 2 @85% Jerk Recovery 5 x 3 @100% (Pwr. Jerk) Front Squat 3 x 1 @90% + 3 x 2-3 @ 85% Good Mornings 5 x 5 @ work to good form hvy Optional /Homework Accessories: Push Ups - 3 x 6-8 Sorenson Hold - 3 x :30 (:40, :50, +) Hanging Knee Raises - 3 x 16 alt legs
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MONDAY
Warmup: Line Dynamic Mobility- T-Spine BB Warmup Weightlifting: Snatch 3 x 1 @ 90% 3 x 2 @ 85% Power Clean and Jerk 3 x 1 @90% 3 x 2 @ 85% Snatch Pull 5 x 3 @ 100% Front Squat 3 x 1 @90% Triceps Pull Down 5 x 10 (red or blue band) Optional Accessories: Z Press - 3 x 8 Biceps Curls - 3 x 8/side Leg Lift-Overs - 3 x 10 /leg WEDNESDAY Warm Up: Line Dynamic Mobility - T-Spine BB Warmup Weightlifting: Back Squat 3 x 1 @90% 3 x 3 @ 85% Clean 5 x 3 @ 85% Hang Snatch 5 x 2-3 @ 85% Deadlift 5 x 3 @ 85-100% Dips 5 x 10 Optional Accessories: Bottom up KB Carry w/ heavy counter weight - 3 x 100' (switch up hand each 50') Lat Pull Down - 3 x 10 (red or blue band) Banded Supine Gator Bites -3 x 10/side FRIDAY Warmup: Backward Line Dynamic Mobility - T-Spine BB Warmup Weightlifting: Snatch 3 X 1 @ 90% 3 x 1-2 @ 85% Clean and Jerk 3 x 1 @ 90% 3 x 2 @ 85% Clean Pull 5 x 3 @ 100% Front Squat 3 x 1 @ 90% 3 x 3 @ 85% Jerk Dip 3 x 3 @ 100% (of C&J) Optional Accessories: Push Ups - 3 x 6-8 Sorenson Hold - 3 x :30 (add time and or wt) Hanging Leg Lifts - 3 x 16 (alt. legs) MONDAY
Warmup: Line Dynamic Mobility-Ankles BB warmup Weightlifting: Muscle Snatch 3 x 3 @ 70% Push Press from Rack 3 x 3 @ 70% Front Squat 3 x 3 @ 70% Good Morning 5 x 5 @ moderate Optional Accessories: Z Press - 3 x 8 Biceps Curl - 3 x 8/each arm Leg Lift-Overs - 3 x 10/each leg WEDNESDAY Warmup: Line Dynamic Mobility - Ankle BB Warmup Weightlifting: Power Snatch - 3 x 3 @ 70% Power Clean and Power Jerk - 3 x 2 @ 70% Jerk Recovery (Split) - 5 x 3 @ 80% Sit-Ups 5 x 10 Optional Accessories: Bottom up KB Carry w/ heavy counterbalance - 3 x 100' (switch hands each 50') Lat Pull Downs with slow eccentric - 3 x 10 Banded Supine Gator Bites - 3 x 10/each side FRIDAY Warmup: Backwards Line Dynamic Mobility -Ankle BB warmup Weightlifting: Snatch 3 x 1 @90% 3 x 2 @ 85% Clean and Jerk 3 x 1 @ 90% 3 x 2 @ 85% Back Squat 3 x 1 @ 90% 3 x 3 @ 85% Snatch Pull 5 x 3 @ 85% Triceps Pull Down 5 x 10 (red or blue band) Optional Accessories: Push Ups - 3 x 8 Sorenson Hold - 3 x :30 (:40, :50, :60, w/ wt) Hanging Knee Raises - 3 x 16 (alt. Legs- no swinging!) MONDAY
Warmup: Line Dynamic Mobility BB warmup Weightlifting: New Max Lifts! Find your New Snatch Max Find Your New Clean and Jerk Max Accessories: Bird Dog Rows -3 x 8/side DB Bench Press 3 x 8 Wall Assisted Dead Bugs 3 x 20 (alt. legs) WEDNESDAY Warmup: Line Dynamic Mobility BB warmup Weightlifting: Strict Press Find your 1RM Power Snatch into Overhead Squat (hold in Sn. Power Position for 2-3 sec then squat) 5 x 2 @75% Power Clean into Front Squat (hold in Cl Power Position for 2-3 sec then squat) 5 x 2 @ 75% Accessories: Kneeling Arnolds - 3 x 8 Bent over BB row - 3 x 8 Sorenson Hold - 3 x (:30, :40 or :50) FRIDAY Warmup: Backward Line Dynamic Mobility for Squats Weightlifting: Back Squat Max Option 1- Find your 3RM (we can calculate your 1RM from your 3RM) Option 2 - Find your 1 RM (please use a spotter for this option) Alternating Split Jerk 5 x 4 - light to 60% Snatch Grip Overhead Push Press ( from behind the neck) 5 x 5 - light Accessories: Pull Ups - 3 x 8 (add weight if you like) Rope walks - 3 x 2 3 Position Plank Tabata - 2 x :20 Fr, :20 R, :20 L MONDAY
Warmup: Line Dynamic Mobility BB warm up Weightlifting: Find today's Snatch 1RM then: 3 x 2 @ 83% 4 x 1 @ 85% Tall Snatch - from tip toes 5 x 2 - light but add a tad from last week 3 Position Snatch Lift Off- to just below knee, to above the knee, to high hang 3 x (2 + 2 + 2) @ 95% of Sn Strength: Front Squat 5 x 5 @ 85% Accessories: Bird Dog Rows - 3 x 8/side DB Bench Press - 3 x 8 Wall Assisted Dead Bugs - 3 x 20 (alt. legs) WEDNESDAY Warmup: Line Dynamic Mobility BB warmup Weightlifting: Find Today's Clean and Jerk 1 RM then: 3 x 2 @ 83% 4 x 1 @ 85% Tall Clean (from tip toes) 4 x 3 - light but add a tad from last week Jerk Drive 4 x 3 @ 95-100% Strength: Back Squat 5 x 5 @85% Accessories: Kneeling Arnolds - 3 x 8/side Bent over BB rows - 3 x 8 Sorenson Hold - 3 x :60 ( :30 if new to this) FRIDAY Warmup: Backwards Line Mobility BB warmup Weightlifting: 3 Position Pause Power Snatch - pause below knee, just above knee and high hang 4 x 2 @ 75% 3 Position Pause Power Clean - pause below knee, just above knee and high hang 4 x 2 @ 75% Jerk from Blocks Find your 1RM Strength: Overhead Squat 5 x 5 @83% Accessories: Weighted Pull ups - 3 x 6 Pinched Plate Carry - 3 x 100' Tabata 3 position Planks - 6 rounds of :20 on and :10 off 2 x :20 Fr, : 20 R, : 20 L MONDAY
Warmup: Line Dynamic Mobility BB Warmup Weightlifting: Find today's Snatch 1 RM then: 3 x 2 @ 80% 3 x 2 @ 83% Tall Snatch - (from tip toes) 5 x 2 - very light 3 Position Snatch Lift Off -to knee to mid-thigh, to hip 3 x (2+2+2) @ 90-100% of Sn Strength: Front Squat 5 x 5 @ 83% Accessories: Bird Dog Rows - 3 x 8/side DB Bench Press - 3 x 8 Wall Assisted DeadBugs - 3 x 20 (alternating legs) WEDNESDAY Warmup: Line Dynamic Mobility BB Warmup Weightlifting: Find Today's Clean and Jerk 1 RM then: 2 x 2@ 80% 3 x 2 @ 83% Tall Clean (from tip toes) 4 x 3 @ light Jerk Drive 4 x 3 @ 90-95% Strength: Back Squat 5 x 5 @ 83% Accessories: Kneeling Arnolds 3 x 8 Bent Over BB rows 3 x 8 Sorenson Hold 3 x : 50 FRIDAY Warmup: Backwards Line Dynamic Mobility BB Warmup Weightlifting: Pause Power Snatch - pause just below the knee, then pause at mid -thigh 4 x 2 @70% Pause Power Clean - pause just below the knee, then pause at mid-thigh 4 x 2 @ 70% Jerk from Blocks 4 x 2 - build over sets Strength: Overhead Squat 5 x 5 @ 80% Accessories: Pull-Ups 3 x 8 (add wt. if you like) Pinch Plate Carry- 3 x 100' Tabata 3 Position Planks- 6 rounds of :20 on, :10 rest 2 x :20 Front, :20 R, :20 L MONDAY
Warmup: Line Dynamic Mobility BB Warmup Weightlifting: Snatch-Find Today's 1RM then: 5 x 3 @80% Muscle Snatch 3 x 3 light or add from last week Snatch Lift Off - to knee, to mid-thigh 4 x (1+1) @ 85-90% Strength: Front Squat 5 x 5 @80% Accessories: Bird Dog Row- 3 x 8 DB Bench Press 3 x 8 Wall Assisted Dead Bug 3 x 20 (alternating legs) WEDNESDAY Warmup: Line Dynamic Mobility BB Warmup Weightlifting: Clean and Jerk- Find today's 1RM then: 3 x 3 @ 80% Muscle Clean 3 x 3- light - 78% Jerk Drive 4 x 3 @ 85-95% Strength: Back Squat 5 x 5 @ 80% Accessories: Heavy Kneeling Arnolds - 3 x 8/side Bent Over BarBell Rows - 3 x 8 Sorenson Holds 3 x :45 FRIDAY Warmup: Line Dynamic Backwards Mobility BB warmup Weightlifting: 3 Position Power Complexes- Bottom to top Power Snatch from ground + Pwr Sn from knee + Pwr Sn from mid-thigh 3 x (1+1+1) @ 78% Power Clean from ground + Pwr Cl from knee + Pwr Cl from mid-thigh 3 x (1+1+1) @ 78% Jerk from Blocks 4 x 2 build to 90-95% Strength: Overhead Squat 5 x 5 @78% Accessories: Pull Ups - 3 x 8 (add wt if this is easy) Pinch Plate Carry - 3 x 100' Planks - 6 round Tabata ( :20 on, :10 rest) 2 x :20 front plank, :20 R plank, :20 L plank MONDAY Warmup: Line Dynamic Mobility BB warmup Weightlifting: Find today's Snatch 1RM then: 2 x 3 @ 78% 3 x 3 @ 80% Muscle Snatch 3 x 3 @ add a tad but stay light Snatch Liftoff - quick lift, slow eccentric Lift to Knee + Lift to Mid Thigh 3 x (1 + 1 ) @80% Strength : Front Squat 5 x 5 @ 75% Accessories: Bird Dog Row - 3 x 8 DB Bench Press - 3 x 8 Wall Assisted Dead Bugs - 3 x 20 alternating legs WEDNESDAY Warmup: Line Dynamic Mobility BB warmup Weightlifting: Find today's Clean and Jerk 1 RM then- 2 x 3 @ 78% 3 x 3 @ 80% Muscle Clean 3 x 3 @ 73% Paused Jerk 3 x 3 @ 73% Strength: Back Squat 5 x 5 @ 75% Accessories: Heavy Kneeling Arnold's - 3 x 8 Bent over BB Rows - 3 x 8 Sorenson Hold - 3 x :40 FRIDAY Warmup: Line Dynamic Backwards Mobility BB warmup Weightlifting: 3 Position Power Complexes- Bottom to Top Power Snatch from the Floor + Pwr Sn from the knee + Pwr Sn from Mid Thigh 4 x (1+1+1) @ 75% Power Clean from the Floor + Pwr Cl from the Knee + Pwr Cl from Mid Thigh 4 x (1+1+1) @ 75% Jerk Drive 3 x 3 @ 80% Strength: Over Head Squat 5 x 5 @ 75% Accessories: Pullups - 3 x 8 - add weight Turkish Getups - 3 x 3/side Pinch Plate Carry - 3 x 100' ( 50' /side) Back To Basics - Week 112/5/2022 MONDAY Warmup: Line Dynamic Mobility for Snatch BB Warmup: Barski Snatches 3 x 3 -very light Weightlifting: Find a 1RM for today- if you fail, only attempt the lift one more time then: 5 x 3 @ 75% of today's 1RM Muscle Snatch 3 x 3 @ very light Snatch Lift Off -to the knee with a slow eccentric 3 x 5 @ 80% of Sn Strength: Front Squat: 5x 5 @ last week's weight Accessories: Bird Dog Row - 3 x 8 DB Bench Press - 3 x 8 Wall Assisted DeadBug - 3 x 20 WEDNESDAY Warmup: Line Dynamic Mobility BB warmup Weightlifting: Find your 1RM CLEAN and JERK for the day - (only one retry after a fail) then 5 x 3 @75% of today's 1RM Muscle Cleans 5 x 3 - very light Pause Jerks - 2 seconds in the bottom of the dip 5 x 3 @ 75% Strength: Back Squat 5 x 5 - last week's weight Accessories: Heavy Kneeling Arnold's - 3 x 8 BB Bent Over Row - 3 x 8 GHD Sorenson Hold - 3 x :30 (add time if :30 is easy) FRIDAY Warmup: Line Dynamic Mobility BB warmup Weightlifting: 3 Position Power Complexes- Bottom to Top Power Snatch from the floor + Power Snatch from the Knee + Power Snatch from Mid-Thigh 4 x (1+1+1) @ 70% Power Clean from the Floor + Power Clean from the Knee + Power Clean from Mid Thigh 4 x (1+1+1) @ 70% Tall Jerk at Eye Level 4 x 3 - BB / very light Over Head Squat 5 x 5 @ 70% Accessories: Pullups - 3 x 8 -wtd Turkish Getups - 3 x 4 Pinch Plate Carry - 50' x 3/side Block Cycle -Week 511/28/2022 MONDAY Warmup : Line Dynamic Mobility for Snatch BB warmup Weightlifting: Low Blocks - loaded BB should sit 2" above mid-shin Snatch Pull + Snatch 3 x (1+1) @ 75-80% 4 x (1+1) @ 80-85% No Dip Snatch Balance 3x5 @ 65- 75% "Bobble" OHS 3 x 6 - add to the BB Strength: Tempo Front Squat 5x5 - add from last session Accessories: Bird Dog Rows - 3x8/side 1/2 Kneeling DB Strict Press - 3x8/arm Hollow Hold -3 x max hold (test with band) WEDNESDAY Warmup: Line Dynamic Mobility for Clean and Jerk BB Warmup Weightlifting: Low Blocks - loaded BB should sit 2" above mid shin Clean Pull + Clean 3 x (1+1) @ 75-80% 4 x (1+1) @ 80-85% Tall Jerk 4 x 3 @ light "Bobble" Strict Press 3 x 5 - add to the BB Strength: Tempo Back Squats 5 x 5 -add from the last Session Accessories: Heavy Arnold Press - 3 x 8/side Bent Over BB Row - 3 x 8 Hip Flexor Raises 3 x 20 FRIDAY Warm up: Line Dynamic Mobility BB Warmup Weightlifting: 3 Position Hang Power Snatch Complex Mid Thigh Hang Power Snatch + Below Knee Hang Power Snatch + Hover Power Snatch 4 x (1+1+1) @ 75-80% 3 Position Hang Clean Power Clean Complex Mid Thigh Hang Power Clean + Below the KNee Hang Power Clean + Hover Power Clean 4 x (1+1+1) @ 75-80% Snatch Deadlift - pause at the knee 3 x :30 pause at the knee Accessories: Wtd Good Mornings - 3 x 4 - heavy Lat Raises - 3 x 8 GHD Sorensen Holds 3 x :30 11/21/22 MONDAY Warmup: Coaches Choice Weightlifting: 3 Position Power Snatch Complex - focus on technique Mid-Thigh Hang Power Snatch + At Knee Hang Power Snatch + Power Snatch 1 x (1+1+1) @70% 1 x (1+1+1) @ 75% 2 x (1+1+1) @ 80% 'Bobble' OHS 3 x 5 add from last week Snatch Grip Deadlift- with pause at the knee 3 x :30 Strength: Front Squat (normal speed) 5 x 5 - use your last Tempo weight Accessories: Bent Over Rows -4 x 8 The McGill Big 3 - 3 x WEDNESDAY - No Oly Class FRIDAY Warmup: Coaches Choice Weightlifting: 3 Position Power Clean Complex - focus on technique Mid-Thigh Hang Power Clean + At the Knee Hang Power Clean + Power Clean 1 x (1+1+1) @ 70% 1 x (1+1+1) @ 75% 2 x (1+1+1) @ 80% 'Bobble' Strict Press 3 x 5 Behind the Neck Split Jerk 5x 3 @ Moderate -Heavy building Strength: Back Squat - normal speed 5x5 @ last tempo weight Accessories: Heavy Bird Dog Rows 4 x 8/side Wtd. Dips 4 x6 MONDAY Warmup: Line Dynamic Mobility for Snatch BB warmup Weightlifting: Low Block Work - loaded Barbell should sit just below the knee Snatch Pull + Snatch 3 x (2+2) @ 70-75% 4 x (2+2) @ 75-70% Snatch Balance -no foot movement 5x2@ 70-80% Offset Banded OHS 3x4/side @ light! Strength: Tempo Front Squat- 3, 2, 1 5x5 add a tad if you like Accessories: Rotational Halos 4x15 Strict Pullups 3x6-8 Wall Pressing Deadbugs 3x20 WEDNESDAY Warmup: Line Dynamic Mobility for Clean and Jerk BB warmup Weightlifting: Low Block Work- loaded BB should sit just below the knee Clean Pull+ Clean 3 x (2+2) @ 70-75% 4 x (2+2) @ 75-80% Split Jerk from Behind the Neck 4x 3 @ 75%-85% Bobble Strict Press 3 x 5 @ Heavy Strength: Tempo Back Squat - 3, 2, 1 5x5 - add if you like Accessories: Heavy Kneeling Arnolds 3 x 8 Prone Barbell Rows 3 x 8 Hip Flexor Raises 3 x 10 /leg FRIDAY Warmup: Backwards Line Dynamic General Mobility BB warmup Weightlifting: Low Hang Power Snatch Complex: Snatch Deadlift + Below the Knee Hang Snatch Pull + BtK Hang Power Snatch 3 x (1+ 1 + 2) @75-80% Low Hang Power Clean Complex: Clean Deadlift + BtK Hang Clean Pull + BtK Hang Power Clean 3 x ( 1+ 1 + 2) @ 75-80% Snatch Deadlift - with hold at the knee 3 x :30 sec. Accessories: Kickstand RDLs 3x8/side Lat Raises 3x8 Sorensen Hold 3x:30 Monday Warmup: Line Dynamic Mobility for Snatch BB Warmup Weightlifting: Blocks - Mid Blocks - above knee - Snatch High Pull + Snatch 3x(3+2)@60-65% 4x(3+2)@65-70% Bobble OHS 3x6@ ( add from last week) Snatch Grip Deadlift -with pause @ Knee 3x:30 sec. @ (add a tad from last week) Strength: Tempo Front Squat- 3, 2, 1 5x5 @ (add from last week) Accessories: SN Grip Bent Over Row 4x8 McGill Big 3 3 sets Wednesday Warmup: Dynamic Line Mobility for Clean and Jerk BB warmup Weightliftingl: Blocks - Mid Blocks - above knee Clean High Pull + Clean 3x(3+2)@60-65% 4x(3+2)@70-75% Tall Jerk 4x3@ light! Bobble Strict Press 3x6 @ add to bobble or to BB Strength: Tempo Back Squat- 3,2,1 5x5 @ add from last week Accessories: Weighted Dips 4x6 Bird Dog Rows 4x8/side GHD Situps 4x15 Friday Warmup: Backwards Line Dynamic Mobility BB warmup Skill: Hang Power Snatch Complex- (hang is just above the knee) Snatch Dead Lift + Hang Snatch High Pull + Hang Power Snatch 4x(1+2+2)@65-75% Hang Power Clean Complex - (hang is just above the knee) Clean Deadlift + Hang Clean High pull + Hang Power Clean 4x(1+2+2)@65-75% Split Jerk Balance 4x4 @40-50% Kickstand Barbell RDLs 4x 8 Accessories: Calf Raises/Tibialis Raises 4x15 per leg Bulgarian Split Squats 4x10 per leg  MONDAY
Warmup: Line Dynamic Mobility for Snatch Barbell warmup Weightlifting: Mid-Thigh Block Snatch Work - loaded Barbell should sit @ mid-thigh Snatch High Pull w/ pause at top of extension + Snatch 3x(3+2)@60-65% 4x(3+2)@ 65-70% 'Bobble' OHS 3x6 @ add from last week Snatch Grip Deadlift - with pause @knee 3x :30 pause @ knee - add a tad more weight from last week Strength: Tempo Back Squats- 3 down, 2 in bottom, 1 up 5x5 add from last week Accessories: Dips- 3x8 Bird Dog Dumbbell Row 3x 8/side Elevated Front Foot Split Squat 3x8/leg WEDNESDAY Warmup: Line Dynamic Mobility for Clean and Jerk Barbell Warmup Weightlifting: Mid-Thigh Block Clean Work- loaded barbell should sit at mid-thigh Clean High Pull with pause @ top of extension + Clean 3x (3+2) @ 60-65% 4x(3+2)@ 65-70% Paused Split Jerk- 2 count in the dip 4x3 add a tad over last week's Paused Push Jerk 'Bobble' Strict Press 3x6 add to the bobble or the bar from last week Strength: Tempo Front Squat -3 down, 2 in the bottom, 1 up 5x5 @ add from last week Accessories: Bottom Up KB Arnold's -3x8/side Banded Triceps Pulldown 3x 10 Heavy KB Knee raise Farmer's Carry 4x 25' FRIDAY Warmup: Line Dynamic-Backwards Mobility Barbell Warmup Weightlifting: Power Snatch Complex Snatch Grip Deadlift + Mid-Thigh Hang High Pull +Mid-Thigh Hang Power Snatch 4x (1+2+2) @ 70% Power Clean Complex Clean Grip Deadlift + Mid-Thigh Hang High Pull + Mid-thigh Hang Power Clean 4x (1+2+2) @ 70% Split Jerk Strict Press 3 x 4 @ 50-60% Strength: OHS- Tempo -3,2,1 5x5@60-70% Accessories: Weighted Kickstand RDLs- 3x8/leg Banded Lat Pulldowns 3x10-15 Tibialis Raises 2 x 20 MONDAY
Warmup: Line Dynamic Mobility for Snatch Barbell warmup Weightlifting: High Snatch Pull with pause @ full extension + Snatch - from High Blocks ( 2 in. below hip crease) 3x (3+2) @ 60-65% 4x (3+2)@ 65-70% Banded Bobble OHS 3x6@50- 60% Snatch Grip Deadlift with pause at knee 3x:30 @ 65-75% of Snatch Strength: Tempo Back Squat-3 down, 2 in the bottom, 1 up 5x5 @ 70% Accessories: Push Ups 3x10 Upright Rows 3x8 GHD Situps 3x10 WEDNESDAY Warmup: Line Dynamic Mobility for Clean and Jerk Barbell Warmup Weightlifting: High Clean Pull with pause at Full extension+ Clean + Jerk -from High Blocks (2 in. below hip crease) 3x(3+2+1)@ 65% 4x (3+2+1)@ 70% Banded Bobble Strict Press 3x6 light to moderate Pause Push Jerk- 2 count in the dip 4x3 add from last week Strength: Tempo Front Squat 5x5 at 70%- (3 down, 2 in the bottom, 1 up) Accessories: Bottom up KB Arnolds 3x 8/side Weighted Pull ups 4x6 Cathy Planks 4x 1:00 FRIDAY Warmup: Line Dynamic Mobility for Hips-n-Shoulders Barbell Warmup Weightlifting: High Hang Power Snatch Complex Snatch Grip DL+ High Hang Snatch High Pull+ High Hang Power Snatch 4 x (1+2+1)@ 70% High Hang Power Clean Complex Clean grip DL+ High Hang Clean High Pull + High Hang Power Clean+ Jerk 4x( 1+2+1+1) Overhead Squat 5x5@ 60-70% Weighted Good Mornings 5x5 moderate Accessories: DB Bench Press 3x8 Reverse Sled Pull 4x 100' Wtd Calf Raises 3x10 each side |
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