Session 1
Warm up - Crossover symmetry activation, hamstring stretch, lat/pec stretch, 2 sets of: 10 shoulder rolls + 10 push ups to bench + 5 strict Chin ups (underhand) + spiderman stretch
Bench Press
-Work up to a heavy single for the day!
-3 x Max reps @ 90% of that heavy single you hit for the day.
100-80-60-40-20
Double Unders
25-20-15-10-5
KBS #100#70
Rest 3 minutes
20-40-60-80-100
Double Unders
5-10-15-20-25
KBs #100#70
Session 2
Warm up - Couch stretch, straddle stretch, air squats, spiderman stretch, warm up w/barbell on power cleans until moment feels good and mobility/activation is there and ready.
EMOM x 10 minutes
1 Hang Power Clean + 1 Power Clean
*Build up in weight as you go through this EMOM until your last two or three sets are heavy!
4 Sets for quality
12 Single Leg Deadlifts (holding 2 KB’s)
10 Hip Extensions w/bar on back + 15 sec Hold @ top of last rep w/bar on back
*Move through this at a decent pace, should be challenging.