Tuesday – Fsq Int + RDL + Upper Push/Pull EMOM
A. Front Squat, work to a tough set of 3
B. Single Leg Barbell RDL @ 40×1, 10 reps/leg x 3 sets, 2 min
C. Ring Dips, AMRAP unbroken x 3 sets, 2 min or CGBP @ 20×1, 15 reps x 3 sets, 2 min
D. EMOM x 15 minutes:
1st – 20-30 sec Hollow Hold
2nd – 30 sec Farmer Hold @ challenging
3rd – 30 sec Supinated Grip Ring Rows
A. Front Squat, work to a tough set of 3
B. Single Leg Barbell RDL @ 40×1, 10 reps/leg x 3 sets, 2 min
C. Ring Dips, AMRAP unbroken x 3 sets, 2 min or CGBP @ 20×1, 15 reps x 3 sets, 2 min
D. EMOM x 15 minutes:
1st – 20-30 sec Hollow Hold
2nd – 30 sec Farmer Hold @ challenging
3rd – 30 sec Supinated Grip Ring Rows
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Wk 4 – Nov. 21/23
Tuesday – Sn Pos + Sn Mod/Complex + Cj Pos + Cj Mod/Complex + Jump
A. Overhead Squat @ 55×1, 5 reps x 3 sets, 2:30 min b/t – follow tempo, sit deep in the bottom here
B. Squat Snatch Cluster 1.1.1.1 – work to a challenging set
C. Muscle Clean on Toes, 5 reps x 3 sets, 1 min
D. 1 Power Clean + 1 Split Jerk + 1 Front Squat + 1 Split Jerk, work to a challenging set
E. Step In Box Jump, 1 high rep ever 20 sec x 6 minutes