Warmup

2X: Run 1 lap, 10 steps duck walk, 10 t-push-ups, 10 jump pull-ups, 8 hanging knee raises

Hip Flexor Band Stretch: 1:00 ea side

Advanced

Sumo Deadlift: 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

Close Grip Bench 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 rounds with minimal rest:

5 strict pull-ups

7 Bench dips

9 Glute-ham raises

Intermediate

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

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

3 rounds with minimal rest:

5 strict pull-ups

7 Bench dips

9 Glute-ham raises

Barbell Club

Snatch - 60%x2, 70%x2, 80%x2, heavy single

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single

Back Squat - 75% x 3 x 5

3 sets; no rest:

20 push-ups

15 DB row/arm

 

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