Tuesday – Bsq Int + Bsq Int % + Upper/Gym Int + Skills
A. Back Squat, work to a tough set of 5
B. Back Squat, 5 reps @ 88-92% of A x 3 sets, rest as needed
C1. Seated Barbell Press @ 11×1, 10 tough reps x 3 sets, 10 sec – easiest way is to have clients power clean their bar, get it in front rack then squat down on bench for seated BB Press
C2. Push-Ups, 10-20 reps x 3 sets, 10 sec
C3. Rope Climbs, 3-5 reps x 3 sets, 10 sec
C4. Seated DB Hammer Curls, @ 20×0, 20 alternating reps x 3 sets, 2 min
D. AMRAP in 5 minutes:
10 DU’s
10 sec Top of Ring Dip Hold
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Wk 4 – Mar. 13/15
Tuesday – Sn EMOM + Cj EMOM + Sn DL
A. Squat Snatch, 1 rep every min x 12 minutes – 5 min @ 80-85%, 3 min @ 85%, 2 min @ 90%, 2 min @ 90+%,
B. Squat Clean & Split Jerk, 1 rep every min x 12 minutes – 5 min @ 80-85%, 3 min @ 85%, 2 min @ 90%, 2 min @ 90+%,
C. Halting Snatch Grip Deadlift, work to a tough set of 3
D. Above Knee Hang Snatch Pulls, 3 reps x 3 sets, 2 min – tougher sets