Day one
EA Warm-up – Skip for Mono. (0-15)
Conjugate Upper Week 5
A) Incline Bench Press – 5-5-3-3-2-2-1 use plates to make bench inclined (15-35)
B) Db Bench Press 2×15 (35-40)
C1) Tate Press 2×10
C2) DB Roll Backs 2×10
C3) DB Row 2×10
c’s (40-55)
Buy out – 2 min frog stretch
Day 2
Warm up – 2 Rounds (0-10 Min)
10 Burpees
10 KB Sumo Deadlifts
10 Russian KBS
10 Goblet Box Squats
Conjugate Lower Week 5
A) Box Squat 5-5-3-3-2-2-1 (15-35)
B) Deficit Deadlift 5-5-5-5-5 (35-50)
C1) Romanian Deadlift 2×20
C2) Bar Roll Out 2×20
C’s (50-60)
Day 3
Warm up – 2 Rounds (0-10)
20 Reverse Lunges / 5 YTWAs on Floor / 5 Power Snatch / 5 Over Head Squats / 5 Muscle Cleans / 5 Front Squats
Mobility – 10 Cossack Squat w/ thoracic Rotation + 1 min Front rack fixer in box (10-15)
A) Snatch Complex – E2M x 10 * Power Snatch + Hang Power Snatch + OHS + Full Snatch (15-35)
B) Clean and Jerk Complex – E2M x 10 * 3 Hang Squat Cleans + 2 Split Jerks (35-55)
December 21, 2020
