Updated: Aug 30, 2021
Strength
Movement: Back squat
Find 5 rm - In 10 min
Then -%20
10 reps x 5
Between each set
DB SA row 10 each arm 50/35
Circuit
45:25
2 sets 2 laps
Bicep curl pyramid hammer/regular
Pistol squats rip 60
OH/suitcase carry 50/35
BB front rack lunges 95/65
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a