Monday
Snatch Balance
1x4 40,50,60
1x3 65,70,80
8x1 90
Clean & Jerk
2x2 clean + 2 jerk 40,50,60
1x3 clean + 1 jerk 70,80
8x1 clean + 1 jerk 90
Backsquat (3sec pause @bottom)
15RM
Wednesday
Push press
15RM
DB Bench Press
3x8 Moderate weight
2x6 Moderate-Heavy
4x4 Heavy
Accessories
4x6 Barbell Hip Thrust
4x6 Bulgarian Split Squats
4x6 Bent over Row
4x6 Hamstring Extension
Warm-Up: 400m Run -- 2 Sets 10 Alternating Single Arm Kettlebell Deadlifts 10 Alternating Box Step-Ups 10/10 Single Leg Glute Bridge...
Warm-Up 2-3 Sets, For Quality 1:00 Cardio Choice 10 second Hollow Hold 10 Tuck Ups 2 Wall Walks + 20 second Nose to Wall Handstand Hold...
Warm-Up: Part A) 8:00 EMOM Minute 1: Jump Rope Minute 2: Inchworm Push-Ups Minute 3: Scapular Pull-Ups + Ring Rows Minute 4: *Barbell...
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