Session 1
Warm up - crossover symmetry, high hamstring stretch (leg up on box), couch stretch (1 min each), squat hold (30-60 seconds), 2 rounds of: 10 air squats + 10 shoulder rolls + ankle/calf stair stretch, then 10 cossack squats (5 each) + 10 leg swings + 10 reps 90/90 hip stretch (5 each side), warm up back squats…
Back Squat
10/5/3/1/1/1 (Up to a heavy single for the day)
3 x 3+ reps @ 85%
*First two sets should be 3 reps, then do a 3 + set
3 Rounds (1:1)
12 Thrusters 95/65#
15 Pull Ups
*Rest 1 minute
3 Rounds (1:1)
9 Thrusters 115/80#
12 Chest to Bar Pull Ups
*Rest 1 minute
3 Rounds (1:1)
6 Thrusters 135/95#
9 Bar Muscle Ups
*Make sure to rest 1 minute AFTER your rest time is up for that round.
Session 2
Warm up - couch strertch, elevated pigeon stretch, pec stretch on wall or rig, 2 rounds of: 10 light dumbbell snatches, 10 cossack squats (5 each side) + 10 shoulder rolls. Stretch extra as needed…
3 Rounds
20 Land Mine V Sit Press
30 Dumbell Snatch 50/35#
2 Rounds
20 Land Mine V sit Press
20 Dumbell Snatch 70/50#
1 Rounds
20 Land Mine V Sit Press
10 Dumbell Snatch 100/70#
Push Jerk (From rack)
3 Waves of:
3 Reps
2 Reps Heavier
1 Rep Heavier
*Each round try and get a bit heavier than the round before
Push Jerk
-Continue to work up to a heavy single for the day