A. Back Squat, work to tough set of 3 within 6 sets
B. Above knee Hang Squat Clean . Squat Clean, 1.1 - (drop and reset b/t reps) work to tough set within 6 sets
C. Panda Pull . Power Snatch . Squat Snatch every :90 minutes x 7 sets - reset b /t all reps - these are skill/moderate loads
D. 4 sets:
L-sit hang With flutters (if to advanced then do tuck hold with flutters from hip joint), :15-:30
rest :30
Banded Face Pulls, 15 reps
Rest :30
core engagded (banded) Dead bug hold, :20-:30
Rest :30
A. 165 kg
ReplyDeleteB. 130 kg
C. 85 kg
D.
Tuck hold flutters
A.) 180 lb
ReplyDeleteB.) 135 lb
C.)75 lb - 85 lb
D.) Tuck hold flutter
A. 305lbs
ReplyDeleteB. 245lbs
C. 135lbs
D. Done
A. 285
ReplyDeleteB. 135
C. 95
D. Done