Movement Prep

Insect Mobility Series

Grasshoppers

Spiderman Lunges

Inchworms

All 2x10

Dynamic Warm-Up

Band Pull-Aparts (OH/UH)

Scap Retractions

Band Pull-Thrus

All 2x10

CNS Warm-Up

MB Hip Hinge Scoop Toss

CMJ

3x5e

Olympic Work

A. Clean+Jerk

4x3+1@70/75/75/78% (155/165/165/175)

Squat Clean x3+1 Split Jerk

B. PB Roll-Outs 2x10 (1st/3rd)

C. PB Ham Curls 2x10 (2nd/4th)

Strength Accessory Work

A. SB Step-Ups 3x6e @60

B. 1/2 Kneeling Lat Pull-Downs 3x15

Glycolytic Energy System Development + Strength Work

KB Complex: Swing, Clean, Push Press, Snatch

1st Set: Off-Set Loaded @20/24kg x10

1st 5 w/ 20kg on left, 24kg on right, opposite 2nd 5

2nd Set: SA Alternating @24kg x5e

3rd Set: SA Alternating @20kg x5e

Arm Farm Finisher

A. Straight Bar Curls

1/2 Set w/ 3s eccentric, 1/2 set normal pace

B. Tall Kneeling Tricep Push-Downs

50/40/30/20/10 reps

Mobility Work + Cool-Down

Band Lat Stretch 2x60s

Lizard Pose 2x60s

Twisted Lizard 2x30s

5:00 Meditation w/ diaphragmatic breathing emphasis

 

 

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