Monday:
Warm up/Pre-Hab
3 rounds
12 Glute bridge w/ sand bag
10 Empty BB supinating row w/5sec hold at top
8 Empty BB squat jump on 2 plates
Snatch pull + Snatch
Work up to HS - then 2 x 2 @ 80%
Contrast
3 x
5 Back Squat add 5lbs
5 Box jump 32in
5 Band Accelerated jumps w/ black band
3 x
6 Strict Pull up
5 Ball Slam
5 Band pull down
Tuesday:
Warm up/Pre hab
3 rounds
12 Lateral Pull downs on each arm
3 Glute ham rasies w/ crutch
2 Rope Climbs
3 rounds
5 MU practice with rings in Green bands
5 GHD sit up
Little
3 x ME MU w/ 3min of rest between sets
3 rounds
5 Weighted Sit up w/ 25lbs
3 Bar MU
Wednesday:
Warm up/Pre-Hab
3 rounds
10 Lateral lunges
Length of rig Band walking lateral
10 SDHP w/ 55 KB
Clean pull + Clean
Work up to a HS - then 2 x 2 @ 80%
Contrast
3 x
5 DL add 5lbs from last week
5 Broad jumps
5 Prolwer Push lap Add 20lbs from last week
3 x
5 Close grip bench press
5 Band accelerated push up
5 6in Deficit HSPU
Thursday:
Rest
Friday:
Warm up/Pre-hab
3 rounds
5 Push up on band
5 Split squats on each leg
5 Upside down KB press
Jerk off blocks
Push Jerk + Split Jerk
Contrast
3 x
5 Chin up weighted add 1kilo
5 Ring Row - fast
5 Supinating Band pull apart
Saturday:
Warm up/Pre hab
3 rounds
8 Band pull down
2 Wall walks
8 Banded good morning w/ 5 sec decent
Pause Front Squat + Front Squat
Work up to a HS
Contrast
3 x
Close grip Bench press 100
Kipping Ring Dips
Accelerated Band Close grip push up
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