SW Active
Thursday – Low Mob + SL Int + Bsq Varied Int + Pull Stam/Vol
A. DB Rear Elevated Split Squats @ 40×0, 6-8/leg x 4 sets, 30 sec b/t legs – follow tempo
B. Back Squat @ 22×1, 5-5-4-4, 2 min
C. Strict Pronated Pullup, 2-4 reps every 30 sec x 10 minutes
*Scaled – 5-10 sec Pronated Chinover Bar Hold every min x 10 minutes
*Scaled – 3 tough Ring Rows every 30 sec x 10 minutes
SW Barbell
Thursday – Sn Int + Cj Int + Gymanstics
A. Power Snatch Cluster 1.1 every 90 sec until a tough set
B. Power Clean. Push Jerk. Split Jerk every 90 sec until a tough set
C. Ring Muscle Up/BMU/ Pullup/Handstand Progressions