5 Deadlift
5 Deadlift
5 Deadlift
5 Deadlift
TNG with controlled eccentric
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
Every 3min for 15min (5 sets):
8cal Echo Bike
12 KB-SDLHP
12 air squats
8 Ring Rows
5 Tall Clean
4 Tall Clean
4 Tall Clean
2 Tall Clean
1 Tall Clean
build up weight
Jerk Complex
Jerk Complex
Jerk Complex
Jerk Complex
Jerk Complex
1 Dip hold ( 2sec.)
2 Jerk Drive
1 Split Jerk
30 Clean and Jerk
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
6-10 Dumbbell Reverse Lunges
rest 30sec. after one leg
3 sets of:
60sec. @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min
1 Overhead Squat
Work up to a max single OHS for the day in ~10min. Snatch grip!
2 Front Squat
2 Front Squat
@last weeks weight, but without the pause.
Only do one set of each:
1. Max unbroken reps of strict HSPU
2. Max unbroken reps of strict BW Pull ups
Every 6min for 30min (5 sets):
400m run
20 WB @20/14lbs
15 T2B
10 double DB-Snatches @2x22,5/15kg