Tuesday – Fsq Int + RDL + Upper Push/Pull EMOMA. Front Squat, work to a tough set of 10
B. Barbell Romanian Deadlifts @ 40×1, 10-12 reps x 3 sets, 2 min – ensure these are tough – you can show people how to use straps here
C. EMOM x 15 minutes:
1st – 3-5 HSPU/Ring Push-Ups/Push-Ups + 3-5 Toes to Bar
2nd – 1 Wall Walk + 1-5 Strict Pull-Ups
3rd – 1 Rope Climb to 12ft + 6 DB Push Press @ high loading
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Wk 4 – Oct. 15
Tuesday – Sn Tech Primer + Sn Mod Complex/Vol + Jerk Tech—> Jerk Int
A. Terry Hadlow “Legs” Warm-Up with the Bar in the Hip – do Snatch Pull + Muscle Snatch + Power Snatch x 3 sets
B. 2 Position Hang Squat Snatch (above knee, below knee), 1 rep per position x 6 sets, 1:30 min – increasing per set
C. Jerk from Split, 5 reps x 3 sets, 1 min – light -> moderate -> https://www.youtube.com/watch?v=l-5-2pMheKw
E. BTN Split Jerk, work to a single