Thursday – DOHNHDL Int + Fsq/Bsq Varied + Lower Assitance + Core
A. Double Overhand No Hook Grip Deadlift @ 11×1, 3-3-3-3-3, 2:30 min – all tough sets/no hook/no bounce
B. Front Squat @ 40×1, work to a tough set of 5 – relatively quickly at tempo
C. DB Step-Ups on to 20” Box, 1 min of work x 3 sets, 2 min
D. Barbell Good Mornings @ 41×1, 5 mod/tough reps x 3 sets, 1:30 min
E1. Top of Ring Dip Hold, 15-30 sec x 3 sets, 10 sec
E2. Pronated Hang From Rings/Bar, 30-45 sec x 3 sets, 1:30 min *hold hollow on both movements
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