Monday 08/07/22

Strength:

5×5 Conventional Deadlift

– @70% 1RM

– Rest 30”-45” between sets

Conditioning:

30-20-10-20-30

Overhead Squats 75/55

V-ups

*500m/400m Row between sets

Accessories:

3×15 Sumo Stance Box Squat

3×15 Seated Sumo Good Mornings

4x12ea Dumbbell Farmers Carry Bulgarian Split Squats 

4x12ea Single Leg Glute Bridge

4×45” Reverse Hypers (light)

1×200 Band Good Mornings 

Cardio:

20 Rounds

10 Calorie Assault Runner

40’ Torque Tank Sprint level 2 Tension

20 Alternating Jumping Lunges 

Weightlifting:

Snatch

A. Halting Power Snatch 1” from Floor + Overhead Squat w/3” hold at bottom

– 3+1×50, 3+1×60, 3+1×65, 2+1×70, 1+1×75

– Rest between 60”-90” sets

– slight pause 

B. 10’ EMOM Halting Snatch 1” from Floor @70

1. 1 Halting Snatch 1” from Floor

– keep form throughout Emom

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