Mobilize, then: A. Three sets of: Banded Face Pulls x 10-15 reps Bear Crawl x 3 lines (keep back and hips level and flat (core should be activated) Rest as needed followed by … Barbell Snatch Warm-Up (please use an empty barbell) 3 Snatch Grip RDL’s 3 Snatch Pulls 3 Muscle Snatches 3 Behind the [...]
Mobilize, then: Crossover symmetry activation A.) every 2 for 8 4 deadlifts @ 70-75% *squeeze glutes at top, reset each rep, no touch and go Gymnastic skill work EMOM 8 (alt) 1) 2-4 BMU (scale to air chair swings) 2) 5-6 box jumps 30/24 Rest until 10:00 mark, then: EMOM 8 (alt) 1) 3-5 strict [...]
Mobilize, then: 2 sets: 5 inchworms :30 sec side plank (each) 10 banded squats (knees) 20 jumping jacks w/bands at knees A.) every 3 for 18 Front squat x 2 @3211 *3 sec down/2 sec pause/fast up, build up to a heavy double B.) every 10 for 30 (3 sets) 800 m run 20 DB [...]
Mobilize, then: W/empty barbell: 5 reps each Rdl Hang clean Front squat Push press Split jerk A. Every 2 minutes, for 10 minutes (5 sets): Slow pull clean x 1 rep *Set 1 = @ 70% of 1-RM Clean *Set 2 = @ 75% *Set 3 = @ 80% *Set 4 = @ 83% *Sets [...]
Mobilize, then: 2 sets: :30 sec side plank (each) 5 narrow grip ohs (empty barbell) 5 box jumps A.) every 2 for 14 2 snatch from 1” below knee (blocks if possible) B) 2 sets for time: 800 m run 25 wall-balls 20/14 30 pull-ups * rest 4 min between sets, record both times separately, [...]
Mobilize, then: 2 sets: 10 cal bike 20 mountain climbers 30 lateral lunges (15 each way) A) back squat 1) 5@65% 2) 4@70% 3)3@75% 4)3@80% 5)20@60%? B.) 4 sets (alternating movements) Not for time! 3 bar mu 8 line sled push (heavy) 10 banded pushups 8 line sandbag carry (heavy)
Mobilize, then: CS activation 5 deep squat progressions :30 sec side plank each side 30 shoulder taps (push up position) A.) strict press 5x3 * build to your heaviest set of 3 B.) for time: 27-21-15-9 Ground to overhead with db’s 50’s/35’s T2B *30 minute timecap C.) 3 sets: Banded hamstring curls x15 Slow bicep [...]
We will have Wednesday programming this week, because of the short week, if you feel so inclined?! Mobilize, then: 2 sets: 20 banded monster walks 20 lateral walks (banded) :30 sec plank hold on rings 5 box jumps A. Every 2 minutes, for 12 minutes (6 sets): Slow pull clean x 1 rep *Set 1 [...]
Mobilize, then: 2 sets: 5 inchworms 10 band pull-a-parts (front) 10 band pull-a-parts (overhead) 10 jump squats (good depth in the squat) A.) every 2 for 16 min 2 snatch from mid-thigh (use blocks if possible) B.) 3 sets: 4 min clock: 500 m row 50 dubs Max strict pull-ups w/time remaining * rest 3 [...]