Tuesday – Upper/Lower ECC
Banded Glute Bridge, 30 controlled reps – accumulated – https://www.youtube.com/watch?v=14lRbAwoTQ4
KB Side Plank, 1 min/side – accumulate if needed – https://www.youtube.com/watch?v=ErrkdyF6XhI
Top of Ring Dip Hold – accumulate 30-45 sec of holding – scale this with top of Parallette FLR, Top of Strict Dip Hold, Top of Dip on Box, etc
+
A1. Medium Incline Palms Facing DB Bench Press @ 40×0, 6 reps x 3 sets, 1 min
A2. 3 Point DB Row @ 40×0, 6 heavy reps/arm x 3 sets, 1 min – ensure heavy – https://www.youtube.com/watch?v=b5eGSMis3kg
+
A1. Medium Incline Palms Facing DB Bench Press @ 40×0, 6 reps x 3 sets, 1 min
A2. 3 Point DB Row @ 40×0, 6 heavy reps/arm x 3 sets, 1 min – ensure heavy – https://www.youtube.com/watch?v=b5eGSMis3kg
B1. Double KB Front Squat @ 40×0, 6-8 reps x 3 sets, 1 min – elbows down, handles touching
B2. Sumo Stance Barbell Good Morning @ 40×0, 6-8 reps x 3 sets, 1 min
C1. Wall Facing HS Hold, 30-45 sec x 3 sets, 10 sec
C2. Farmer Carry @ heavy, 100ft x 3 sets, 10 sec
C3. Med Ball Cleans or Sandbag Clean to OH, 5 reps x 3 sets, 1:30 min
B2. Sumo Stance Barbell Good Morning @ 40×0, 6-8 reps x 3 sets, 1 min
C1. Wall Facing HS Hold, 30-45 sec x 3 sets, 10 sec
C2. Farmer Carry @ heavy, 100ft x 3 sets, 10 sec
C3. Med Ball Cleans or Sandbag Clean to OH, 5 reps x 3 sets, 1:30 min
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Wk 3 – Feb. 6/8
Tuesday – Sn Tech —> Sn Mod —Sn Int + Cj Tech —> Cj Mod —> Cj Int
A. Hi-Hang Squat Snatch, 3 reps x 3 sets, 1-2 min up to 60%
B. Hi-Hang Squat Snatch, 2 reps x 3 sets, 1-2 min b/t – up from 60%
C. Squat Snatch, 2 reps x 3 sets, 1-2 min b/t – up from B
D. Hi-Hang Squat Clean. Push Jerk 2.2 x 3 sets, 1-2 min b/t – up to 60%
E. Hi-Hang Squat Clean. Split Jerk 1.1 x 3 sets, 1-2 min b/t – up from D
F. Squat Clean & Split Jerk, 2 reps x 3 sets, 1-2 min b/t – up from E