Throwback to when my favourite little lifter got a new PR. Something special about young girls wanting to be strong and confident!! Courtney with her 55lb Clean and Jerk.
Thursday – DOHNHDL Int + Fsq/Bsq Varied + Lower Assitance + Core
A. Double Overhand No Hook Grip Deadlift @ 11×1, 6-6-6, 2:30 min b/t sets- all tough sets/no hook grip
B. Back Squat @ 40×1, work to a tough set of 5 relatively quickly
C. Double KB Front Rack Step-Ups @ moderate loading, 1 min of unbroken work x 2 sets, 2 min
D. Barbell Good Mornings @ 20×1, 10-15 reps x 2 sets, 2 min
E. Star Plank on Hands, 30 sec/side x 3 sets, 30 sec b/t sides – https://www.youtube.com/watch?v=1CM9W9h_J9U&feature=youtu.be
A. Double Overhand No Hook Grip Deadlift @ 11×1, 6-6-6, 2:30 min b/t sets- all tough sets/no hook grip
B. Back Squat @ 40×1, work to a tough set of 5 relatively quickly
C. Double KB Front Rack Step-Ups @ moderate loading, 1 min of unbroken work x 2 sets, 2 min
D. Barbell Good Mornings @ 20×1, 10-15 reps x 2 sets, 2 min
E. Star Plank on Hands, 30 sec/side x 3 sets, 30 sec b/t sides – https://www.youtube.com/watch?v=1CM9W9h_J9U&feature=youtu.be
Thursday – Cj Mod emom + OHS Int + CF Tester -Gym Focused
A. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every min x 10 minutes – 4 min @ easy, 3 min @ mod, 3 min more mod ha ha
B. OHS, 3-3-2-2-1-1-1, 2 min – tougher singles at the end
C. For Time:
21 HSPU – 4/2” Deficit
15 Burpees over 24/30”
9 Ring Muscle Ups