Tuesday
Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5 Inchworm Push-Ups
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- Clean High Pull
- Muscle Clean
- Power Clean
Then add loads, bar should be off the floor now
From the Floor x 2
- Clean Lift Off to Knee
- Slow Clean Pull
- Low Hang Power Clean
- Power Clean
Then Complex @ Real Speed, Building to Starting Loads
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While building to working loads, build Bench Press to starting loads. Focal points, engagement of lats and mid-back, while locking in feet to floor and utilizing glutes. There will be a small arch in the lumbar spine and space between lumbar and bench.
"Hector"
18:00 EMOM
minute 1: 8 Bench Press 31x1 Tempo
minute 2: Segmented Clean Deadlift + 5 Hang Power Cleans
minute 3: Rest
Bench @ Light Load, Working on Time Under Tension
Cleans @ Loads that allow for speedy technique and build connection through the middle
Stimulus: ATP / CP Pathway + Absolute Strength Development
RPE: 6/10
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Child's Pose
Thursday
Warm-Up
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Overhead Squat
- Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
- Snatch Lift Off to Knee
- Slow Snatch Pull
- Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Weightlifting
10:00 EMOM
1 Snatch Pull + 1 Squat Snatch
Perform @ Light Weight
*Dumbbell can be substituted instead of Barbell
"Achilles Heel"
10 Rounds for Time
5 Hang Power Snatch/3/3 DB Hang Snatch
10 Wall Balls
Barbell: 20/15kg
Dumbbell: 10/7.5
Wall Ball: 6/4kg
Goal Time Domain: 7:00-11:00
Time Cap: 15:00
Stimulus: Leg Stamina / Squat Specific Speed and Consistency
RPE: 8/10
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
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