Monday
Practice
A) Back Squats
3x5 @ 75% +5-10#
*rest 90 sec between sets
This is our last week for our squat program. Next week is deload. We will 1RM our lifts sporadically starting the week after next week.
B) Clean Complex
4 sets of: ...
Power Clean + Hang Squat Clean + Front Squat
C)Snatch Complex
4 sets of:
Power Snatch + Overhead Squat + Overhead lunge right foot and step back + Overhead lunge left foot and step back
D) Tabata:
Front rack holds @ 120% of Front Squat 1RM
*Static holds for 8 rounds -15 sec on/15 sec off. Set up rack so you can just stand up with bar off rack. Focus on keeping elbows high.
"At first dreams seem impossible, then improbable, then inevitable." - Christopher Reeve
Practice
A) Back Squats
3x5 @ 75% +5-10#
*rest 90 sec between sets
This is our last week for our squat program. Next week is deload. We will 1RM our lifts sporadically starting the week after next week.
B) Clean Complex
4 sets of: ...
Power Clean + Hang Squat Clean + Front Squat
C)Snatch Complex
4 sets of:
Power Snatch + Overhead Squat + Overhead lunge right foot and step back + Overhead lunge left foot and step back
D) Tabata:
Front rack holds @ 120% of Front Squat 1RM
*Static holds for 8 rounds -15 sec on/15 sec off. Set up rack so you can just stand up with bar off rack. Focus on keeping elbows high.
"At first dreams seem impossible, then improbable, then inevitable." - Christopher Reeve
