Friday, January 13, 2017

• Medball Russian Twist x 20
• PVC Pass Through x 10
• Overhead Squat x 10
• Banded Triple Threat x 10 ea.
• Banded Good Mornings x 12-20
• Supine Row x 10-12

Strength:

5 Sets:

• Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

*Goal to increase 5-10# from last week.

Skill:

A) 2 Sets:

• Tempo Deadlift x 3-5 (3 Seconds down, 1 pause, 1 second up, 1 sec pause)

B) 1 Set:

• TnG Deadlift x 3-5

• 12 Wall Ball
• 9 Pull Up
• 6 Snatch
• 3 Bar Facing Burpee

• Mobility

• Medball Russian Twist x 20
• PVC Pass Through x 10
• Overhead Squat x 10
• Banded Triple Threat x 10 ea.
• Banded Good Mornings x 12-20
• Supine Row x 10-12

Strength:

5 Sets:

• Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

*Goal to increase 5-10# from last week.

Skill:

A) 2 Sets:

• Tempo Deadlift x 3-5 (3 Seconds down, 1 pause, 1 second up, 1 sec pause)

B) 1 Set:

• TnG Deadlift x 3-5

• 9 Deadlift 155/105
• 12 Push Up
• 15 Box Jump

• Mobility

• Medball Russian Twist x 20
• PVC Pass Through x 10
• Overhead Squat x 10
• Banded Triple Threat x 10 ea.
• Banded Good Mornings x 12-20
• Supine Row x 10-12

Strength:

A) 5 Sets:

• Clean and Jerk x 2 (Build to today’s 2RM)

B) 5 Sets:

• Clean Grip Deadlift x 4

C) 5 Sets:

Front Squat

• Sets 1-2 = 4 Reps
• Sets 3-5 = 3 Reps

Weighted Muscle Up x 4

Skill:

• 6 TnG Push Press 155/105 + 6 Burpee

• Mobility