Monday: clapping push-ups, burpees, squat thrusts, air squats
Tuesday: Randy 75 power snatches 75/55 for time
Wednesday: Back squats once done with squats do 1 Jerk from the back rack with it
Thursday Annie and a press afterwards
Friday: Row, max push-ups rest a while, row max Pull-ups, rest a while, row, max wall ball shots 20/14
Saturday: db deads, db hang power cleans, dB jush jerks 40/25
Powerlifting Meet after classes are over, stay and watch!!
Conjugate:
Monday Upper Body Accessories
Handstand Push-ups do 45
Terminal Extension of drive phase, bar in front rack 5 sets of 3 exertions
Elbows Out DB Extensions 3×15
Strict DB Kickbacks 3×20
GHD DB’s See-Saw Row 5×15/side
100 Pull Aparts 1 Band
Tuesday Rest
Wednesday Speed Strength Clean and Jerk
Mid Thigh Hang Power Clean and 2 jerks 4×2 70%, 4×2 75%, 4×2 80%
Panda Pulls 10×2 75% SN
Ankles + DB’s 40 seated jumps
Ankle Weight+Ball Strict Hypers 200x
Single Arm Rear DB Flyes 3×20/side
Thursday Sleds Recovery Session
Sleds Recovery
Dragging:
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs
Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20
Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks
Friday Absolute Strength Snatch
Mid Thigh Hang Muscle Snatch
1 Board Bench Press7x1 90%
Rest week on ISO’s
Sledge Hammer Sideways 5×30 strikes/side
Hip and Back Extensions 75x
Saturday Dynamic Effort Lower Body
Safety Squat Bar on Back, Box Squat 12×2 55% of Low Box Max +25% chains, wide stance
20×1 Sumo Speed Pulls 50%+25%Bands
Inverse Curls, use a band 5×10
Sideways Sled Marching 2 Trips, with Micro around ankles Single Legged with Bands 90lbs and 2×1” 4 sets
Hanging Knee Raises 4×25, use ankle weights or a ball
Sunday Rest
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