Tuesday – Fsq Int + RDL + Upper Push/Pull EMOM
A. Front Squat, work to a tough set of 5
B. Opposite Arm Opposite Leg DB RDL @ 20×1, 10 reps/leg x 3 sets, 30 sec b/t legs
C1. Bench Press @ 30×0, 6-5-4-3, 10 sec
C2. Kipping HSPU, AMRAP unbroken x 4 sets, 1:30 min –
C3. Single Arm Ring Rows @ 20×0, 5-7 reps/arm x 4 sets, – no rest b/t arms – 10 sec
C4. Kipping Pullups 5-12 reps + Toes to Bar 5-12 reps x 4 sets, 1:30 min
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Wk 3 – Nov. 14/16
Tuesday – Sn Pos + Sn Mod/Complex + Cj Pos + Cj Mod/Complex + Jump
A. Segment Snatch Pull, 2-3 reps @ 80% x 3 sets, 2 min
B. 1 Squat Snatch + 1 Above Knee Hang Squat Snatch + 1 Below Knee Hang Squat Snatch, work to a tough set – ensure clients are getting good amounts of lifting volume here
C. Segment Clean Pulls, 2-3 reps @ 80% x 3 set, 2 min
D. 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk, work to a tough set
E. Seated Box Jump on to high Box, 1 rep every 20 sec x 6 minutes