Warmup

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

All Classes

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:
7 strict pull-ups
9 Bench dips
11 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

Barbell Club

Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
Back Squat - 75% x 2 x 4

Comment