In 5-7 sets work up to a heavy weight for:
3 Bench Press with 2sec. pause on chest
4 sets of:
8-10 bent over BB rows (sup. grip)
rest 30-60sec.
6-8 strict (def.) HPSU - scale ROM (not too much), or to 3-4 neg. reps(4sec. ecc.), box HSPU/push ups
rest 30-60sec.
3 sets of:
8-12 DB-curls with rotation (start at half pronated and rotate to supinated at the top)
20-30 banded triceps push downs
Coaches warm up for Clean and Jerk
5 sets of:
Hang Clean + P. Jerk (2sec. pause in catch) + Split jerk
start @ 65% of 1RM and work up in weight (maximum 80%)
work up to a max weight for:
3 banded DL (no TNG)
3-4 sets of:
20-30 banded leg curls
6-10 pistols (each leg) tempo 2110
1x Durante Core