Tuesday – Deadlift Int Sets + SL Int + Skill EMOM + Core/Grip
A. Deadlift @ 11×1, work to a one tough set of 10
B. Barbell Reverse Lunges, 10-8-6, 1:30 min – this is just total reps with alternating – so 10 total reps, not 10/leg
C. EMOM x 10 minutes:
1st – 20-30 sec Toes to Bar Progression *think Superman/Hollow -> Hollow Rocks, Hanging from bar holding hollow -> V-Ups on ground
2nd – 20-30 sec HS Progression
D. EMOM x 10 minutes:
1st – 30 sec Heavy Farmer Carry Hold
2nd – 30 sec Stir the Pot on Swiss Ball
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Wk 4 – Sept. 5/7
Tuesday – Sn Int + Cj Int + Sn Pull
A. Snatch Pull. Squat Snatch. OHS 1.1.1 every min x 12 minutes – start light and add loading as it looks/feels good
B. Power Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every min x 12 minutes – start light and add loading as it looks/feels good
C. Snatch Pulls, 2 heavy reps x 6 sets, 1:30 min – heavier than last week/focus is position and aggressive pull