Thursday – Fsq Slow Sets + Movement + Upper Int
A. Front Squat @ 40×1, 1 rep every 2 min x 5 sets building to your heaviest
B. Single Arm DB OHS, 5/arm x 2-3 sets, 1 min b/t sets * or scale with single arm KB front rack squats to practice mobility and depth
C1. Flat DB Bench Press @ 20×0, 6-8 reps x 3 sets, 1:30 min
C2. Rope Climbs to 12ft, 2-3 reps x 3 sets, 1:30 min *do 2-4 Supine to standing, standing to supine scaled rope climbs
C3. Strict Ring Dips, AMRAP unbroken x 3 sets, 1:30 min – scale with dips, ring pushups, pushups, etc
C4. DB Bent Over Rows, 1 min AMRAP @ toughest loading x 3 sets, 1:30 min – use something you can do 8-12 reps with
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Thursday – CJ Tech Primer + Cj Mod Complex/Vol + Sn Tech + Mobility
A. Squat Clean with no jump, no foot movement, 3 reps x 3 sets, 1 min – start @ 50-60% – focus is finish the pull, and quick elbows
B. 2 Position Squat Clean (above knee hang squat, floor), work to a tough set – start @ the above knee, drop the bar – 10-20 sec rest, go for the squat clean – tell them the limiter should be the hang clean, if the hang clean is made, the clean from floor should be mad
C. Halting Snatch Deadlift. Above Knee Hang Snatch Pull. Above Knee Hang Squat Snatch 1.1.1 every min x 10 minutes – 5 min @ EZ, 5 min @ moderate – fast snappy REPS