Thursday – DOHNHDL Int + Fsq/Bsq Varied + Lower Assitance + Core
A. Double Overhand No Hook Grip Deadlift @ 11×1, 2-2-2-2-2, 3 min b/t – all tough sets
B. 1 1/4 Front Squat @ 40×1, work to a tough set of 5 relatively quickly
C. Barbell Reverse Lunges @ high loading, 1 min of work x 3 sets, 2 min – feel that booty here
D. Barbell Good Mornings @ 20×1, 4-5 reps every min x 10 minutes – all moderate loading
E. EMOM x 9 minutes:
1st – AMSAP Top of Ring Dip Hold
2nd – 30 sec Stir the Pot on Swiss Ball – Make sure peoples elbows are out in front of their body – not under their chest = cheating bruh
3rd – 30 sec Farmer Hold @ HEAVIEST Loading/arm
Thursday – Cj Mod emom + OHS Int + CF Tester -Gym Focused
A. Squat Clean & Split Jerk, 1 rep every 1:30 min x 10 sets – 5 sets @ moderate, 5 sets @ challenging
B. Squat Snatch, 1 rep every 45 sec x 10 reps – 5 reps EZ, 5 reps Moderate
C. AMRAP in 5 minutes:
Toes to Bar 1,2,3,4,etc
KB Push Press @ 16/24kg
– 1 min rest
AMRAP in 5 minutes:
Double KB Hang Squat Clean @ 16kg/24kg – 3,6,9,12, etc
Box Jump Overs @ 20/24” 3,6,9,12,etc