Wednesday Jan 8th

ACTIVATION

12 Turk Get Up

Barbell Warm Up for Clean

STRENGTH

Hang Clean (Start at the hip and take 5 sec eccentric to below the knee) 70% for 8 x 2 (work up on last two sets if no misses)

SS Bar Rear Leg Elevated Split Squats (5 sec eccentric all reps) 5RM each leg, then -10% for 2 x 5 each leg

Snatch Grip Deadlift (eccentric slower than concentric, stop 1 inch from ground) 5RM (8 RPE), then -10% for 2 x 5

MIDLINE

50 GHD Back Extension and GHD SU

40 GHD Back Extension and GHD SU

30 GHD Back Extension and GHD SU

REPs

Db Lateral

Face Pulls

Band Pull Aparts

Keep cycling until you hit 100 of each.