Tuesday – Upper/Lower ECC
Half Kneeling Landmine Twist @ 30×1, 15 reps/side x 1 set – https://www.youtube.com/watch?v=HGzu8tvh79U
Landmine Single Leg Romanian Deadlift @ 30×1, 15 reps/side x 1 set – https://www.youtube.com/watch?v=rzJse5Ds98k
Landmine Single Arm Push Press @ 30×1, 15 reps/arm x 1 set – https://www.youtube.com/watch?v=hQy0vqqaZAM
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A1. Glute Bridge Single Arm DB Bench Press @ 40×0, 6-9 reps/arm x 3 sets, 30 sec b/t arms
A2. 3 Point DB Row @ 40×0, 6-9 reps/arm x 3 sets, 30 sec b/t arms
B1. Mixed Rack Suitcase Split Squat @ 40×0, 6/leg x 3 sets, 30 sec b/t legs – –https://www.youtube.com/watch?v=CizrQRiIRuQ
A1. Glute Bridge Single Arm DB Bench Press @ 40×0, 6-9 reps/arm x 3 sets, 30 sec b/t arms
A2. 3 Point DB Row @ 40×0, 6-9 reps/arm x 3 sets, 30 sec b/t arms
B1. Mixed Rack Suitcase Split Squat @ 40×0, 6/leg x 3 sets, 30 sec b/t legs – –https://www.youtube.com/watch?v=CizrQRiIRuQ
B2. Lying Leg Curls on Swiss Ball @ 40×0, 10-12 reps x 3 sets, 1 min
C1. Wall Facing Shoulder Taps, 20-30 sec x 3 sets, 10 sec – https://www.youtube.com/watch?v=ODInwin_FZs
C1. Wall Facing Shoulder Taps, 20-30 sec x 3 sets, 10 sec – https://www.youtube.com/watch?v=ODInwin_FZs
C2. V-Ups, 20-30 sec x 3 sets, 10 sec
C3. Single Arm Farmer Carry, 100ft @ heavy loading/arm x 3 sets, 30 sec b/t arms
C4. Single Arm DB Power Clean to OH, 5 reps/arm AHAP x 3 sets, 30 sec b/t arms – 1 min rest
C3. Single Arm Farmer Carry, 100ft @ heavy loading/arm x 3 sets, 30 sec b/t arms
C4. Single Arm DB Power Clean to OH, 5 reps/arm AHAP x 3 sets, 30 sec b/t arms – 1 min rest
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Wk 4 – Feb. 13/15
Tuesday – Sn Tech —> Sn Mod —Sn Int + Cj Tech —> Cj Mod —> Cj Int
A. Tall Snatch Drops, 3 reps x 3 sets, 1 min – light, speed, fast
B. 1 Power Snatch + 1 Below Knee Hang Squat Snatch @ moderate weight per min x 5 minutes
C. Squat Snatch, work to a single – for newbies just work alot on good technique, etc
D. 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk per min x 5 minutes
E. Power Clean & Split Jerk, work to a single