Monday, March 4, 2019- Week Three- Day One

3 Sets:

DB Hang Clean and Jerk x 10 (50/35) 

DB Incline Face Down Arm Raises On bench x 10

KB Turkish Get Up x 5 each arm

Back Squat @ Tempo: 4×4 (3 Seconds down, 3 second hold in the bottom)

Back Squat: 1×20 as fast as possible. 50% of whatever weight you used above. 

Snatch Balance + OHS: (3+1) x 2, (2+1) x 3.

Snatch + Clean + Snatch + Clean + Jerk (1+1+1+1+1) x 3 working sets. 

Snatch + Clean + Jerk+ Snatch: (1+1+1+1) x 2 working sets. 

*increase the weight as you move through the 5 sets above.

3 sets: 

Chin Up + Knee Raise at top of Chin Up x (1+1) x 10

Ring Dip x 5-10. 5 if you’re not so proficient, 10 if you are.

Chinese Planks x 45 sec

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>