Friday 10/11/24
Skill Work Strength 3 Rounds Heavy Barbell Back Step Lunges 6 Reps each Leg Weighted Hip Extensions 12 Reps Conditioning For Time: 1000 M Row 30 Back Squats RX(155, 225)…
Thursday 10/10/24
Skill Work: 15 Mins to Build as heavy as possible Barbell Complex 1 Power Snatch 2 Hang Snatch Pulls 1 Snatch above the Knee 1 Snatch Balance or Rack Jerk…
Wednesday 10/9/24
Skill Work: Pistol Progressions Banded off Bar 5 each leg out all way to bottom then stand up both feet 5 each feet together at bottom then leg out stand…
Tuesday 10/8/24
Skill Work: Accessory Functional work 3 Rounds Single Arm Kneeling Press DB or KB (10-12 Reps each side) Gorilla Rows (10-12 reps each side) Conditioning: Complete As Many Rounds in…
Monday 10/7/24
Skill Work: 5 X 5 Front Squat Conditioning: 10 Rounds 10 Ball Slams 10 Burpees 10 DB Squat Cleans
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