Monday, December 16th, 2019
Week’s Preview: Week 1/4
New Cycle starts today!
Tuesday: KB Unilateral Training
Wednesday: Shoulder to Overhead Complex
Friday: Hang Power Clean or Hang Power Snatch
Back Squat or Overhead Squat with pause: Athlete’s Choice
– Pause for 1 sec. in bottom position of each rep
– Take 12 minutes, building to heavy 3 working weight
Working Sets X 3, Every 2.5 minutes
BS or OHS X 3 reps with pause
– Increase pause to 3 sec per rep
Follow each set with: Max reps Dips
– Dips can be from Dip Bars, a bench or a set of boxes!
– Goal is 15 reps or more.
– Optimize to hit goal each round!
12 Minute Amrap
5/3 X Strict Pullups, any style
10 X Pushup to Abmat
15 X Heartbeat AirSquat with Abmat