Single Leg DB Deadlifts x 10 each side.
Single Arm DB curl + Strict Press+ Single Arm DB OHS x 7 each arm.
Close Grip Bench x 10,8,6
DB Chinese Rows x 10,8,6. Hold at the top of each rep for 2 seconds
Dynamic Dead Bugs x 30 second hold + 10 opposite arm, opposite leg straightening. Super slow and controlled!
*as you sit in a dead big position, slowly straight your right arm and leg leg until they are fully extended. And then bring them back in. The arm and leg that are not extending should stay exactly where they are and your body should maintain that hollow position!
Row or Air Assault or Ski Erg Sprint: 8 sets of 20 seconds on, 10 seconds rest.
Full Grip Front Squat + Push Jerk: (3+2) x 4.
Clean + Front Squat+ Jerk: (2+1+1) x 2, (1+1+1) x 3
Clean Pull: 3×5
Chin ups x 10
Weighted Back Extensions x 10
Snatch Balance without a dip + Zotts Press (3+3)x 3
Snatch Balance: 3,3,2,2,1,1
Muscle Snatch: 3×3,2×2,2×1
Hang Snatch + Snatch: (1+2) x 3, (1+1)x 3
Chain or Banded Back Squat: 5×3
HAPPY BIRTHDAY TO OUR FEARLESS LEADER, COACH B!!! 71 YEARS OLD AND DOESN’T LOOK A DAY OVER 70! 😉
(I can say that because I’m his daughter)
Snatch: Work up to a heavy single for the day
Clean and jerk: Work up to a heavy single for the day
Front Squat: Work up to a heavy single for the day
Snatch Push Press: 4×4
Power Snatch: 3,3,3,2,2,2,1,1,1
Power Clean and Push jerk: 3,2,2,1,1,1,1
Deficit Clean Deadlift: 4×4
Trap Bar Deadlifts or sumo deadlifts if you don’t have the necessary equipment : 10,8,6,6,4
DB Hammer Curls x 10 (done in between sets of deadlifts)
Floor DB Bench x10. Slow and controlled. (lay on ground, palms facing feet)
1 arm DB Row x6-8 each arm. Slow and controlled.
Alternating Single Leg Toe To bar x 10
Row or Air Assault or Ski Erg Sprint: 5 x :30 on, :90 rest
Full Grip Front Squat + Push Press: (3+3) x 4. These will be lighter, so work speed out of the bottom of the squat. If mobility does not allow for a full grip on the bar when front squatting, just use a regular fingertip grip.
Clean and jerk: 3,2,2,2,1,1,1
Clean Pull: 4×4