Thursday – DL 5/3 + Lunge + Upper Push/Pull/Core EMOM
A. Deadlift @ 11×1, work to a 5RM – build from last week safely
B. DB Front Rack Walking Lunges, 8-10 steps every min x 5 minutes – two DBs/arm on shoulders
C. EMOM x 20 minutes:
1st – 30 sec Anti-Rotational Front Bridge
2nd – 30 sec Hand Release Pushups
3rd – 30 sec Stir the Pot on Swiss Ball
4th – 30 sec Parallel Grip Ring Rows
5th – 30 sec HS Hold against Wall
Thursday – Sn Pulls + Jerk Tech EMOM + Power Clean Int
A. Snatch Pulls off Riser (45lb Plate), 5 reps x 3 sets, 2 min – start @ 70-75% – add loading per set
B. BTN Split Jerk. Split Jerk 1.1 every min x 10 minutes – 5 min @ 65%, 5 min @ 70%
C. Power Clean. Below Knee Hang Power Clean. Power Clean 1.1.1 x 6 sets, 2 min – 2 sets @ 70%, 2 sets @ 75%, 1 set @ 80%, 1 set @ heavier loading
D. Back Squat Jump, 5 reps @ 20% of bsq x 2 sets, 2 min – explode