Tuesday – Deadlift Int Sets + SL Int + Skill EMOM + Core/Grip
A. Deadlift, work to a tough tng double
B. Barbell Reverse Lunges @ moderate loading, 1 min AMRAP x 3 sets, 2 min
C. Pronated Hang From Pull-Up Bar for as long as possible x 1 set – hands shoulder width apart – this is a test
D. HS Hold against wall for as long as possible x 1 set – hands shoulder width apart – this is a test *scale this with a Double DB OH Hold @ challenging load for as long as possible x 1 set *should be about 1-2 min
E. 10 min: just “move”
20-30 sec Hollow Rocks
20-30 sec L arm Farmer Hold @ challenging
20-30 sec Hollow Rocks
20-30 sec R arm Farmer Hold @ challenging
20-30 sec Top of Ring Dip Hold
20-30 sec Weighted L Side Bridge
20-30 sec Hollow Rocks
20-30 sec Weighted R Side Bridge
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Wk 3 – Oct. 9
Tuesday – Sn Tech Primer + Sn Mod Complex/Vol + Jerk Tech—> Jerk Int
A. No Foot/No Jump Above Knee Hang Squat Snatch, 3 reps x 3 sets, 1 min – keep it light, work on finishing the pull – tell people to start in their squatting stance
B. Paused Power Snatch. Snatch Balance 1.1 every 45 sec x 15 reps – 10 reps @ moderate weight, 5 reps @ challenging
C. Jerk Balance, 5 reps x 3 sets, 1 min – light technique practice
D. Paused Jerk Dip Split Jerk, work to a tough single