Wednesday, December 23, 2020

Home Made

1. Strength

HSPU / Push-Up Program

3 Rounds:

a) HSPU/Push-Up Level 1 & 2: 10/side Seated Z-Press

b) Max set Bent-over Row AHAP

2. Conditioning

3 Rounds

10 Unbroken DB/KB Clean & Jerks

10 Unbroken DB/KB Snatches

*Depending on what you have for weights - scale reps (ex: if light do 10/side, if heavy - 5/side)

3. Prehab / Rehab

2 Rounds for Quality

10 Cossack Squats

10 Scap Push-Ups

10 LIGHT Jefferson Curls (https://www.youtube.com/watch?v=NFXqqvZGAHY)

Max effort Seated L-Sit (https://www.youtube.com/watch?v=Ayrwzn31VJg&feature=emb_title)

BUILT Programming

1. Strength

Find 2RM Touch & Go Power Snatch

2. Conditioning

Grizzabel

3 Rounds

10 Unbroken Clean & Jerk (105/65)

10 Unbroken Power Snatch (105/65)*

*All six sets must be unbroken, pick weight accordingly