Thursday – Fsq Slow Sets + Movement + Upper Int
A. Front Squat @ 40×1, 4 reps every 2 min x 5 sets – start @ moderate – finish @ challenging – ensure tempo is followed
B1. Double KB Front Rack Hold @ 90 Degree Squat Hold, 20-30 sec x 3 sets, 10 sec –
B2. KB Anti-Rotational Prone Drags, 20-30 sec of movement x 3 sets, 1 min
C1. Push Press @ 11×1, 8-12 reps x 3 sets, 1:30 min – all tough sets – ensure people are making them tough
C2. Single Arm DB Rows @ 50×1, 8 tough reps/arm x 3 sets, 1:30 min or Strict Supinated/Pronated Pull-Ups, 3-10 reps x 3 sets, 1:30 min * can be weighted etc
D. After Class Optional: 50 DB Alternating Bicep Curls @ challenging load
C1. Push Press @ 11×1, 8-12 reps x 3 sets, 1:30 min – all tough sets – ensure people are making them tough
C2. Single Arm DB Rows @ 50×1, 8 tough reps/arm x 3 sets, 1:30 min or Strict Supinated/Pronated Pull-Ups, 3-10 reps x 3 sets, 1:30 min * can be weighted etc
D. After Class Optional: 50 DB Alternating Bicep Curls @ challenging load
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Thursday – CJ Tech Primer + Cj Mod Complex/Vol + Sn Tech + Mobility
A. Hi-Hang Squat Clean. Above Knee Hang Squat Clean. Split Jerk 3.3.3 x 3 sets, 1:30 min – lite loading – fast jerks
B. Power Clean. Above Knee Hang Squat Clean. Front Squat. Split Jerk 1.1.2.3 x 5 sets, 2 min – moderate to challenging
C. Paused Power Snatch. Below Knee Hang Squat Snatch. OHS. Snatch Balance 1.1.1.3 x 5 sets, 1:30 min – all snappy fast/technical reps – they have to pause 2-3 second in the bottom of their snatch balance every set
A. Hi-Hang Squat Clean. Above Knee Hang Squat Clean. Split Jerk 3.3.3 x 3 sets, 1:30 min – lite loading – fast jerks
B. Power Clean. Above Knee Hang Squat Clean. Front Squat. Split Jerk 1.1.2.3 x 5 sets, 2 min – moderate to challenging
C. Paused Power Snatch. Below Knee Hang Squat Snatch. OHS. Snatch Balance 1.1.1.3 x 5 sets, 1:30 min – all snappy fast/technical reps – they have to pause 2-3 second in the bottom of their snatch balance every set