Tuesday – Deadlift Int Sets + SL Int + Skill EMOM + Core/Grip
A. Deadlift, work to a tough touch and go four
B. DB Split Squats @ 30×0, 6/leg x 3 sets, 1 min b/t legs – make these tough – no foot elevation
C. 4 sets:
30 sec L Side Bridge
30 sec L Leg Glute Bridge
30 sec R Side Bridge
30 sec R Leg Glute Bridge
1 min rest
1 min Skill Practice – practice set repetitions of a skill they need work on
1 min FLR on Rings
1 min rest
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Wk 2 – Oct. 2
Tuesday – Sn Tech Primer + Sn Mod Complex/Vol + Jerk Tech—> Jerk Int
A. Segment Snatch (pause @ below knee, pause @ above knee, pause @ halting sn dl) + Snatch from halting position, 3 reps x 3 sets, 1 min
B. Snatch High Pull. Above Knee Hang Snatch High Pull. Above Knee Hang Power Snatch. Below Knee Hang Squat Snatch. Snatch Balance 1.1.1.1.1 x 5 sets, 1:30 min – moderate to challenging sets
C. Jerk Balance, 5 reps x 3 sets, 1 min – light technique practice
D. Paused Split Jerk, 2 reps x 3-5 sets, 1:30 min – paused in the dip – work to a tough set @ the end