Session 1
Warm up - crossover symmetry “activation”, 3 rounds of: 1 minute bike erg + 10 air squats + banded ankle mobility
Back Squats
2x10, 2x8, 3x5, 1x20@60%
*Work up in weight each set! Try to do most of these reps without pausing at the top, keeping tension on the legs throughout.
3 SETS:
AMRAP 5 minutes
20/15 Calorie Bike Erg
20 Wall Ball 20/14#
10 Bar Muscle Ups
*Rest 2 minutes between each AMRAP.
Session 2
Warm up - crossover symmetry “activation”, 20 shoulder rolls, pec/bicep stretch, tricep roll out w/lacrosse ball in between sets.
4 Sets for quality
0:30 second HS Hold
8 L-Sit Pull Ups
6 Sets for quality
6 Full Deficit HSPU (Feet on box)
8 Ice Cream Scoopers
For time:
10-8-6-4-2
Power Snatch 185/125#
50 Double Unders (After each set)
Rest 5 minutes
10-8-6-4-2
Power Snatch 115/75#
50 Double Unders (After each set)
3 Sets
15 V-Ups (Holding Barbell)
10 Single Leg KB Deadlifts ea. Leg (Opposite hand, opposite Foot)