August 14th – 20th 2017

 

Tuesday
Pre Warm-Up
3 rounds
10 band pull apart
10 band row
+
2 rounds
10 KBS
10 jump squat

 

 

Warm-Up
Barbell Drills

 

 

Strength
A.) Clean
4×1-1 @ 85%

 

B.) Behind Neck SJ
6×1 @ 90% max

 

C.) Back Squat
3×5 @ 80%

 

D.) Complex
3×10 Pendlay Row
3×12 Dips

 

 

Cool Down
1.) Row 500m
2.) 3 rounds
10 pass thru
30sec foam roll t-spine

 

 

Thursday
Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knees
5 squats
+
10 burpees

 

 

Warm-Up
Dynamic
Barbell Drills

 

 

Strength
A.) Clean From Blocks
6×1 @ 85%

 

B.) Front Squat
4×3 @ 75%

 

C.) Strict Press From Split
4×5 @ 30-40%

 

D.) Complex
3×10 DB bent over row
3×10 strict pull-ups

 

 

Cool Down
1.) Foam roll lats and t-spine
2.) Spend 5min with banded shoulder stretch

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