Wednesday 9/11/24
Skillwork Barbell Bench Press 1 warm up set Barbell+ (10 to 20 reps) Then working sets 5 sets of 6 reps Build to heavy (sets 1-5) Last set is drop…
Tuesday 9/10/24
Skillwork: Barbell Snatch 6x6 Build each set Conditioning: 4 rounds for time 10 Dumbbell Snatch (each arm) 10 Devils Press 20 Box Jump
Monday 9/9/24
Barbell Deadlifts. 6 sets of 6 reps. Add weight each set. Conditioning: 4 rounds for time 10 Single Leg Romanian Deadlifts (each leg) (DB or KB) (heavy enough for a…
Saturday 9/7/24
Emom x10 Sled push / pull Wod 50 cal bike Then 2 rounds: 20 kb Single leg lateral step ups 20 kb curtsy lunges 20 kb pull throughs 20 paralette…
Friday 9/6/24
Strength and Conditioning Part I Barbell Clean and jerks 5 sets of 10 reps Build every set Accessory work Single leg Spilt squat 5 sets of 12 reps 2:30 EMOM …
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