Thursday 10/2

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips, upper back
+
3-5 minutes of workout prep
bottoms up press x 5/side
TGU x 2/side
body tightners x 5
ARE squats

then

Performance:

A. Behind the neck snatch grip push press x 3 x 3, rest 90 seconds.. hold 3 rd rep for 10 sec. OH
B. PJ + SJ (1+1) – building over 5 sets *even just the bar counts here *hold each rep for 2 sec. OH
C. 15 sec. max effort row, rest 1:45 x 5 sets
+
10.8.6.4.2
HSPU
HPC @ 65% of your max PC

(this should be a grinder type workout for most)

*scale for HSPU are wall climbs x 1/5 (5.4.3.2.1)

Fitness:

A. Behind the neck snatch grip push press x 3 x 3, rest 90 seconds.. hold 3 rd rep for 10 sec. OH
B. Split Jerk Strict Press x 3 reps – building over 5 sets *even just the bar counts here *hold each rep for 2 sec. OH
C. 15 sec. max effort row, rest 1:45 x 5 sets (AD if you can’t go hard on rower)
+
10 minute amrap
1 wall climb
3 Hang power cleans
5 ball slams




Leave a Reply

Your email address will not be published. Required fields are marked *