Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
3 Rounds for Quality
1 min Cardio Machine
10 Air Squats
10 Muscle Cleans
10 Strict Press
-- then --
Crossover Symmetry Protocol
Alternative Resistance Band Shoulder Mobility
Session 1
Weightlifting
Week 4
I. Every 3 mins x 6 sets: Block Squat Clean
2 x 3 reps @ 65%
3 x 3 reps @ 70%
1 x 3 reps @ 75%
% based on 1RM Hang Clean
Set the blocks to 1 inch below the knees. Sets are not touch and go, reset between.
II. Every 3 mins x 4 sets: Deficit Clean Pull
1 x 3 reps @ 90%
3 x 3 reps @ 95%
% based on 1RM Clean
Stand on a 2 inch plate. Sets are not touch and go, reset between. Use straps if you have them.
III. Every 3 mins x 5 sets: Push Press
1 x 5 reps @ 65%
2 x 5 reps @ 70%
2 x 5 reps @ 75%
% based on 1RM Push Press
Conditionin 1
AMRAP 15
15 Chest to Bars
Alternative
Jumping Chest to Bars
8 Power Snatches
30 Drag Rope Double Unders
Alternative
50 Zeus Double Unders
70 Double Unders
Elite 155 / 105 lbs
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Accessory Work
3 Rounds For Quality
15 L/15 R Seated Single Arm Band Lat Pull Downs
Alternative
Single Arm Band Lat Pulldown (no pull up bar)
Alternative Dumbbell Pull Aparts
12 - 15 Scapular Pull-ups or Push Ups
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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