TGIF!  CHEERS to the weekend 🙂

Growth & Development

A. Deadlift @ 30×1 work up to 1 heavy single today **HOLDING THIS TEMPO 3 SECONDS DOWN!!!!  15:00 time frame to complete this

B. 4 sets @ hard aerobic effort

350m row

:30 seconds plank hold

12 step ups ( no jump ) 6 on right leg + 6 on left leg

** aerobic effort is LONG think about something you go maintain thats tough for a long sustainable amount of time !!!

 

Performance

A. Snatch work to a heavy single for the day in 15:00 time frame !   LETS GET AFTER IT !

B1. Back squats building 10,8,6,4 @ 20×1 ( this tempo will be for EVERY rep ** think controlled down )

B2. Mixed grip pull-ups 2.2.1.1 STRICT adding weight to these if POSSIBLE for the athlete (NO BANDS TODAY) negative pull-ups are ok to do instead.  Grab yourself a partner and perform 3-4 negative with 2 seconds pause in the top and 3 seconds down! ( you know these if you don’t perform 6 elevated ring rows)

 

EXAMPLE FORMAT OF ABOVE 10 back squat + 2 pull-up shake out + 2 more pull ups + shake out + 1 pull up + shake out + 1 pull up .. rest

8 back squat + 2 pull ups shake out + 2 more pull ups + shake out + 1 pull up … so on

 

C. AS FAST AS POSSIBLE FOR TIME

21 Front squat 95/65

9 lateral burpee

15 front squat

9 lateral burpee

9 front squat

9 lateral burpee

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