Saturday Dec 7, 2019
Skills:
Mobility: 10 mins: lats/shoulders/chest
Pull Up Work 15 mins:
3-5 Pull Up Negatives
5/side HEAVY DB Back Rows
30 sec Hollow Hold
30 sec Chin Over Bar Hold
Assisted Work
100 Bicep Curls *Don’t put the bar down*
100 Tricep Pull downs
Max Out in 3 mins
Pull Ups/Ring Rows/Banded Pull Ups
Olympic Lifting
| 1×1 | 1×1 | 1×1 | 1×1 | |
| 3 Position Clean (Power, Knee, Floor) | 50 | 55 | 60 | 65 |
| 1×5 | 1×5 | 1×5 | 1×5 | |
| Split Jerk | 50 | 55 | 60 | 65 |
| Snatch Pulls | 60 | 70 | 80 | 90 |
| RDL | 50 | 55 | 60 | 65 |
CrossLite
“SandStorm”
7 RDS
10 Devils Press
20 DB Deadlifts
30 DB Snatch (15 per arm…do all 15 reps before switching)
40 OH Walking Lunges
50 KBS