Tuesday – Upper/Lower ECC
Ring Mountain Climber, Accumulate 20 reps
Lying Leg Curls on Swiss Ball -Accumulate 15 reps or Single Leg Glute Bridge – 30 sec/side
Pike Leg Lifts – accumulate 30 reps
Pike Leg Lifts – accumulate 30 reps
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A1. Glute Bridge Alternating KB Floor Press @ 40×0, 8-12 reps x 3 sets, 30 sec –
A2. Barbell Reverse Lunges, 12-14 reps x 3 sets, 1:30 min
A3. Seated Single Arm KB Press with Rack Hold, 6/arm x 3 sets, 10 sec b/t arms – 30 sec –
A3. Seated Single Arm KB Press with Rack Hold, 6/arm x 3 sets, 10 sec b/t arms – 30 sec –
A4. Double KB Bent Over Rows @ 40×0, 8-12 reps x 3 sets, 1:30 min
B1. Pushups, 20-30 reps x 2 sets, 10 sec
B2. Ring Rows, 20-30 reps x 2 sets, 10 sec
B3. Front Bridge, 60-90 sec x 2 sets, 2-3 min b/t
B1. Pushups, 20-30 reps x 2 sets, 10 sec
B2. Ring Rows, 20-30 reps x 2 sets, 10 sec
B3. Front Bridge, 60-90 sec x 2 sets, 2-3 min b/t
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Wk 1 – Feb. 20/22
Tuesday – Sn EMOM + Cj EMOM + Sn DL
A. Squat Snatch, 2 reps @ 70% every min x 5 minutes
B. Squat Snatch, 2 reps @ 75% every min x 5 minutes
C. Squat Snatch, 1 rep @ 80% every min x 5 minutes
D. Power Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 @ 70% every min x 5 minutes
E. Squat Clean. Push Jerk. Split Jerk 1.1.1 @ 75% every min x 5 minutes
F. Squat Clean & Split Jerk, 1 rep @ 80% every min x 5 minutes
G. Halting Snatch Deadlift, work to a challenging set of 5
Tuesday – Sn EMOM + Cj EMOM + Sn DL
A. Squat Snatch, 2 reps @ 70% every min x 5 minutes
B. Squat Snatch, 2 reps @ 75% every min x 5 minutes
C. Squat Snatch, 1 rep @ 80% every min x 5 minutes
D. Power Clean. Above Knee Hang Squat Clean. Split Jerk 1.1.1 @ 70% every min x 5 minutes
E. Squat Clean. Push Jerk. Split Jerk 1.1.1 @ 75% every min x 5 minutes
F. Squat Clean & Split Jerk, 1 rep @ 80% every min x 5 minutes
G. Halting Snatch Deadlift, work to a challenging set of 5