Conditioning Station A: Step Forward/Back Lunge. 5/5 Snatch. 10/10 Station B: Jump Back + Deadlift. 10 Clean + Press. 6/6 Station C: Swing. 10 + Goblet Squat. 10 Double Clean. 8 + Row. 8 Extra Sets (2 sets each): Pushups … Continue reading
Fri 4/12
Conditioning Warmup + 100 Snatches (warmup weight) KB Chain x 3 sets (2:30 timer) Swing, High Pull, Clean, Squat x 5/5 Alternate, 3 sets each (1:30 timer): Split Squat. 15/15, 10/10, 12/12 Swing. 10 + 10 (drop set) Pushups. 30-50 … Continue reading
Wed & Thur 4/10-11
Heavy Day Warmup Three sets each, alternating (1:00): Double Swing. 5 + Snatch. 5 Double Clean. 5 + Lunge. 5/5 Repeat 3+: Snatch. 5/5 Double Push Press. 1-3 Pullup/Chinup Negatives. 1-3 Squat. 5 Single-Hand Swing (each set 1:00): 6/6, 7/7, … Continue reading
Mon 4/8
Medium Day Warmup Double KB CHAIN (4 sets, 1:30 timer): (Swing, Clean, Squat x 5) + Push Press x 5 Three-Four Sets: Swing. 20 Band Presses / Strict Presses. 3/3 – 5/5 Pull/Chinups. 5 Lunge. 8/8 One-Two Sets: Leg Raise … Continue reading
Sat 4/6
Conditioning Station A: Step Forward/Back Lunge. 5/5 Snatch. 10/10 Station B: Jump Back + Deadlift. 10 Clean + Press. 6/6 Station C: Swing. 10 + Goblet Squat. 10 Double Clean. 8 + Row. 8 Extra Sets (2 sets each): Pushups … Continue reading
