Wednesday, February 17, 2021

HOME MADE Program

1. Strength

3 Rounds:

8 - 12 Z-Press (Crusher grip on DB or Sinlge arm)

8 - 15 Bent-over Row

8 - 10 DB/KB Pull over

30s - 1Min High Plank

2. Conditioning

EMOM 16

On even minutes - Left

On odd minutes - Right

3 Deadlift-high-pulls

3 Power Snatch

1 OH Lunge - Right

1 OH Lunge - Left

1 OH Squat

3 Shoulder to Overhead

3. Core Accumulate:

3 Mins Hollow Hold and

3 Mins Handstand hold OR 4 - 10 Wall Walks

Partition as desired

BUILT Program

1. Strength

14 Minutes of establish a:

2RM Back Squat

2. Conditioning

Grizzabel

3 Rounds*

10 Unbroken Power Clean & Jerks (105/70)

10 Unbroken Power Snatch (105/70)

*All six sets must be unbroken