4 sets of:
10 (heavy) DB walking lunges (2x DB´s in Farmers pos.)
rest as needed (minimum 30sec.)
5-10 tempo Ring Dips/ Push ups @ 2211
rest as needed (minimum 30sec.)
Accumulate 50 Chin ups
- 6-8 single leg (wtd. with DB) glute bridges (one side) for every time you break the Chins -
(no more than 10min)
3-4 sets of:
15-20 band pull aparts
5-10 reps of Hollow rock, tuck up, m for seal walk
Coaches warm up for Clean and Jerk
Every 2min for 10min (5 sets):
Hang Clean + Clean + Front Squat + Jerk
start @ 65%+ (maximum 75%)
work up in weight for:
5 Def. DL (stand on 2'' plate - no TNG)
3 sets of:
10-15 Sandbag/D-Ball bear hug squats / or Double KB Front rack Squats
6-8 half kneeling banded chops (each side - high to low/pull to the kneeling side)
- rest as needed between movements -
3x 20-30 banded leg curls
rest 30-60sec.