Friday, January 13

Prep

Equipment required: Foam roller, barbell, light band, light KB

1) 1 Round:

– 30s each Three-way Thoracic Spine Foam Roll

2) 2 Rounds:

– 5 each Tall Kneeling KB Halos

– 5 each Thoracic Rotations

– 5 Superman Rows

3) 2 Rounds:

– 6 Barbell Rows

– 6 Hang Muscle Cleans

– 6 Push-press

– 10 Banded Overhead Squats

– 15 Banded Face Pull-aparts

4) Push Jerk Drills

A.

Push Jerk

2/4 x 5 3s down. 

OT2M

– 2 Warm-up sets, 4 working sets

– Don’t let elbows drop

– Increase from last week

L1: Work on technique or Seated DB Shoulder Press 4-5 x 8-10 3s down. 1 Warm-up set Rest 60s

B.

4 Sets For Quality

5 Hang Power Snatch

6 Overhead Squats

7 Snatch Grip Rows

Rest: 2:00

– Goal: 4 Challenging unbroken sets.

L1: (8 each Single Arm Overhead Squats to Box + 8 each Single Arm DB Bent Row)

C.

Band Pull Aparts

100 Reps AFAP