Tuesday – Fsq Int + RDL + Upper Push/Pull EMOM
A. Front Squat, work to a tough set of 8
B. Barbell Romanian Deadlifts @ 40×1, 6-4-2, 2-3 min b/t – all tough sets
C. EMOM x 10 minutes:
1st – 10 Kipping Pullups
2nd – 10 Pushups
Rest 1 min
EMOM x 10 minutes:
1st – 10 DB Bench Press @ 40×1
2nd – 10 DB Bent Over Rows @ 40×1
Wk 1 – Oct. 31/Nov.2
Tuesday – Sn Pos + Sn Mod/Complex + Cj Pos + Cj Mod/Complex + Jump
A. Segment Snatch Pulls, 3 reps @ 70-75% x 3 sets, 2 min – straps/showing control on extension of pull
B. Paused Squat Snatch. Snatch Balance 1.1 every min x 10 minutes – 3 min @ 65%, 3 min @ 70%, 2 min @ 75%, 2 min @ 80%
C. Segment Clean Pulls, 3 reps @ 70-75% x 3 sets, 2 min
D. Squat Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 every min x 10 minutes – 3 min @ 65%, 3 min @ 70%, 2 min @ 75%, 2 min @ 80%
E. Back Squat Jump, 5 reps @ 20% of bsq x 2 sets, 2 min – explode as high as