Strength
Cluster Squats
Warm up
5-5-3 (building to something resembling heavy)
Then cluster sets
3x 1-1-1
Cluster Sets - 10sec rest between tough singles. The three sets will consist of 3 singles.
3x
250m row
12 v ups or 20 single leg v ups
12 Bulgarian ring rows ]
12 push ups to alternating toe touch pike up
Strength
Push Press 10-8-6-4-2
Every 2:00x 5
Push Press for load:
#1: 10 reps
2x use as warm up building into accessory
10 plate pick ups + 5 trucker squats
Then
Everyone wants to go to heaven but nobody wants to die just like everyone wants to move better but
doesn’t want to move better.
Today we get twisty, bendy, breathy and spicy. Have fun!
Oly – Snatch Skills
3sets w/ Empty Barbell or Light Load
20 Quadruped Plank Shoulder Taps
1 Muscle Snatch
2 Hang Power Snatch Below Knee
3 Hang Squat Snatch
1 Overhead Squat (5sec pause at the bottom)
Every 75sec x 3
2x use as warm up
50 jumping jacks
Lateral banded walks rig length down and back
10 pike squats
5 inchworms (no push up)
2x
8/8 KOT split squat
20 glute bridge on bench
10/10 single leg RDL
Strength
Three rounds of
Wall-ball, 20/14
Sumo deadlift high-pull 75/55
Box Jump 20"
Push-press 75/55
Row (Calories)