Thursday – DOHNHDL Int + Fsq/Bsq Varied + Lower Assitance + Core
A. Double Overhand No Hook Grip Deadlift @ 11×1, 4-4-4-4, 2:30 min – all tough sets/no hook/no bounce
B. Back Squat, work to your toughest set of 5 – aim for 3 heavy sets – resting 3 min b/t those tough sets – no tempo
C. DB Front Rack Reverse Lunges off 2-4” Platform, 20 reps x 2 sets, 2 min – Hold DB tucked under chin
D. Barbell Good Mornings @ 30×1, 6-8 tough reps x 3 sets, 1:30 min
E. Wall Facing HS Hold Against Wall, 30 sec every min x 5 minutes or Double DB OH Hold, 30 sec every min x 5 minutes – arms locked
Thursday – Cj Mod emom + OHS Int + CF Tester -Gym Focused
A. Power Clean. Front Squat. Split Jerk 1.1.1 every min x 10 minutes – start moderate, @ 5 minutes add more challenging load
B. OHS @ 22×1, work to a single
C. 10 rounds for time:
10 Hollow Rocks
2 Wall Walks