Tuesday – Deadlift Int Sets + SL Int + Skill EMOM + Core/Grip
A. Deadlift @ 11×1, work to a one tough set of 8 *for really really strong dead lifters, tell them a challenging set
B. Barbell Split Squats @ 40×0, 6 rep/leg x 4 sets, 30 sec b/t legs – all toughsets/increasing per set
C. 3 sets/Not for time:
20-30 sec Arch Body Rocks
30 sec Hang From Pull-Up Bar
1 min rest
D. 3 sets/Not for time:
5-7 Strict Toes to Rings or Strict Knee Raises @ slow eccentrice
5-7 Strict/Kipping HSPU/Negatives/Negatives to Deficit or HS Progression/HS Holds/FLR on Rings/Core Work
Wk 5 – Sept. 12/14
Tuesday – Sn Int + Cj Int + Sn Pull
A. Halting Snatch Deadlift. Squat Snatch. OHS 1.1.1 every min x 10 minutes – 4 min – tech base – 3 min @ moderate – 3 min challenging – if it feels good – new PR attempts
B. Power Clean. Squat Clean. Split Jerk 1.1.1 every min x 10 minutes – 5 min moderate – 5 min challenging/increasing – drop the bar b/t the power clean & squat clean
C. Snatch Pulls, 1 heavy rep every min x 6 minutes