Session
Warm up - couch stretch (1 min each), pigeon stretch, elevated hamstring stretch (on high box), calf/ankle stair stretch (all for 30-60 sec each), then 2 rounds of: 10 air squats + 10 cossack squats (5 each side) + 10 shoulder rolls. Warm up squat sets went 10/10/5/5/3… first two were very light and then worked up each set after…
Back Squats
3,3,3
*Build to a heavy set of 3 for the day!
2x6 @ 75-80% of your 1RM. (Heavier than you have done 6’s before.)
*These two drop sets of 6’s should be heavier than you usually do for 6’s
4 Rounds for time
30 GHD Sit Ups
20 Feet Elevated Ring Rows
150’ Handstand Walk (in 50’ Increments)
Session 2
Warm up - Crossover symmetry, 2 sets of: couch stretch (30 sec) + squat hold (30 sec) + ankle/stair stretch (30-60 sec), 10 air squats, 2 rounds of: 10 shoulder rolls + 5 High pulls (from pockets) + 5 Muscle Snatch (from pockets) + 5 OHS, then work up!
Snatch
2,2,2,2,2
-Work up to a heavy double for the day! Should be about 4-5 good tough sets.
6 Rounds
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute REST