Heads Up! Gym Closed Tomorrow

Warmup

Row 500m lap then 2 rounds: 10 overhead squats, 8 jumping sit-ups, 15 KB swings, 10 DB PP, :30 hip flexor wall stretch ea. side

Advanced

Power Clean- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 5-10 # to last week, otherwise repeat last week's weight

Overhead Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 2.5-5 # to last week, otherwise repeat last week's weight

3 supersets with 1:00 rest
Ab Wheel X 10
Stiff Legged DL X 12 (@6-7 RPE)

Intermediate

Power Clean- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

Overhead Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @7-8 RPE

3 supersets with 1:00 rest
Ab Wheel X 6
Stiff Legged DL X 10 (@6-7 RPE)

Barbell Club

Snatch - 60%x2, 70%x2, 80%x1, heavy single
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single
Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
SLDL - 3x5

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