Tuesday – Deadlift Int Sets + SL Int + Skill EMOM + Core/Grip
A. Deadlift Cluster 1.1.1.1.1 – work to a challenging set – drop reps from the top
B. Front Rack Barbell Alternating Step-Ups on to Box, 12-14 reps x 3 sets, 1:30 min
C. EMOM x 20 minutes: – scale accordingly
1st – 45 sec FLR on Rings
2nd – 15 sec L arm Hang From Pullup Bar + 15 sec R arm Hang From Pullup Bar
3rd – 20-30 sec Toes to Bar Progression – *think Superman/Hollow -> Hollow Rocks, Hanging from bar holding hollow -> V-Ups on ground
4th – 1 Rope Climb to 12ft + 1 Wall Walk
5th – 20-30 sec Hollow Rocks/Hold
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Wk 1 – Sept. 25
Tuesday – Sn Tech Primer + Sn Mod Complex/Vol + Jerk Tech—> Jerk Int
A. Snatch High Pull. Muscle Snatch. Above Knee Hang Power Snatch. Snatch Balance 2.2.2.2 x 5 sets, 1:30 min – lite loading
B. 3 Position Squat Snatch (floor, below knee, above knee) + 3 Snatch Balance x 5 sets, 1:30 min – all practice/moderate->lite loading – they can add loading, its just a lot of reps
C. Tall Jerks, 5 reps x 3 sets, 1 min – lite loading – foot work is the focus
D. Jerk Dips. Paused Split Jerk, 2.2 x 5 sets, 1:30 min – want them to pause in the dip and in the receive position for the jerk position – all moderate/challenging sets – not maxes