Tuesday, 013018

All phases: prioritize

1-2 sessions

A. Front SqT – 5RM + -1x Dropset @90%

b. Running clock

5 minutes if burpees (jump down / jump

Up , jump lateral over db)

Rest 1 min

@6 min mark. Every :45, perform 1 snatch starting at 65% and climbing by 5-10 lbs each time Til failure

Rest

C. Hang clean pull – build to heavy 3/5 rep for

The day in 10-12 min *straps allowed

D. Weighted chin ups – 6×3 across : heavy

Rest

E. Sprint repeats

:30 hang power clean 115/83

:30 box jump overs

:30 bike

Rest 3:30 X 4

#

Becomplete:

1. banded hamstring curls 3×12 each leg

2. Lateral step ups. 10 reps each leg x 4 sets. Body weight

3. Db SA Row 8-10 reps x 3 sets each side

4. Overhead plate tricep extensions 4 sets of 8-10 reps

5. Strict t2b x 5 reps + 10 t2b. 3 setS min. More for those focused on t2b

6. Crossover symmetry protocol

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