Thursday – DOHNHDL Int + Fsq/Bsq Varied + Lower Assitance + Core
A. Double Overhand No Hook Grip Deadlift @ 11×1, 5-5-5, 2:30 min b/t – all tough sets/no hook/no bounce
B. 1 1/4 Back Squat @ 40×1, work to a tough set of 5 relatively quickly
C. DB Split Squats @ challenging load, 1 min of work/leg x 2 sets,1 min b/t legs – no elevation/just on floor – 2 DBs/1 in each hand
D. Barbell Good Mornings @ 20×1, 10 reps x 3 sets, 1:30 min
E. HS Hold against Wall, 20-30 sec every min x 5 minutes or Weighted Side Bridge, 30 sec/side x 3 sets, 30 sec b/t sides
Thursday – Cj Mod emom + OHS Int + CF Tester -Gym Focused
A. Squat Clean. Split Jerk 1.2 every min x 10 minutes – 5 minutes moderate, 5 minutes tougher loading
B. OHS @ 22×1, work to a challenging triple
C. AMRAP in 10 minutes:
HSPU – 1,2,3,4,5, etc
Air Squats 10,10,10,10,10, etc
Pullups – 1,2,3,4,5, etc
Air Squats 10,10,10,10,10, etc