Thursday – Fsq Slow Sets + Movement + Upper Int
A. Front Squat @ 40×1, work to a tough set of 8
B. Double KB Front Rack Box Step Downs @ 40×1, 5/leg x 5 sets, 1 min b/t sets NaPmZ0
C1. Medium Incline DB Bench Press @ 40×1, AMRAP unbroken @ toughest weight – aim for 8-12 reps x 3 sets, 1 min
C2. Feet Elevated on box/bench Pike with Shoulder Taps, 20-30 sec x 3 sets, 1 min
A. Front Squat @ 40×1, work to a tough set of 8
B. Double KB Front Rack Box Step Downs @ 40×1, 5/leg x 5 sets, 1 min b/t sets NaPmZ0
C1. Medium Incline DB Bench Press @ 40×1, AMRAP unbroken @ toughest weight – aim for 8-12 reps x 3 sets, 1 min
C2. Feet Elevated on box/bench Pike with Shoulder Taps, 20-30 sec x 3 sets, 1 min
C3. Weighted Pronated Pull-Ups @ 21×1, 5 reps x 3 sets, 1 min
C4. Barbell Bicep Curls @ challenging load, 20-30 reps x 3 sets, 1 min *feel that BURNNNNN
C4. Barbell Bicep Curls @ challenging load, 20-30 reps x 3 sets, 1 min *feel that BURNNNNN
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Thursday – Sn/CJ Varied + Gym EMOM + Tng Sn/CJ Varied
A. Split Jerk, work to a single – from the rack
B. 3 Position Hang Squat Snatch (hi-hang, above knee, below knee), 1 rep per position x 6 sets, 1:30 min – all moderate sets
C. Power Clean, work to a tough tng triple – teach different variations of tng on the way down – pause at the legs, etc, – talk about re-hooking grip, etc
A. Split Jerk, work to a single – from the rack
B. 3 Position Hang Squat Snatch (hi-hang, above knee, below knee), 1 rep per position x 6 sets, 1:30 min – all moderate sets
C. Power Clean, work to a tough tng triple – teach different variations of tng on the way down – pause at the legs, etc, – talk about re-hooking grip, etc