2022-09-04

Mon – Closed

Tuesday–

LAST WEEK of THIS Complex
3 Progessive Sets + 1 Final Max Set
3 Power Cleans+3 Hang Squat Clean + 3 Front Squat + 3 Front Rack Lunge (Per Leg)

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10min EMOM
5 Power Cleans
ME Burpees in remaining time.
*no rest between minutes.
Right back to power cleans

Wednesday–

*LAST WEEK -Try for ME
Superset X4
Bench Press/Strict Pull Up
Rest 2-3 Minutes in between sets

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For Time:
1-5
Front Squats
BMU/C2B/PU
-Rest 2 min-
5-1
Front Squats
BMU/C2B/PU
-Rest 2 min-
1-5
Front Squats
BMU/C2B/PU

Thursday–

Back Squat
*Find ONE challenging set of 3 (Then)
3 Rounds
Back Squat 12 Reps @ 50% of challenging Weight
DB RDL 12-10-8 *Weight Increases each round Reps decrease

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For Time:
1 – 10
Deadlifts
HSPU
*do HEAVY DB or KB push press if not doing HSPU

Friday–

Snatch- Build to about 85% for 1 Rep
Reduce weight to 70-75% Then…
Complete 1 Rep EMOM x 10 Min

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For Time:
Reverse Fran
9-15-21
Pull-ups
Thrusters