Joint Prep
Molecule
Trap 3 raises x 10 reps plus 10 sec hold
A.Every 3 minutes x 5 sets
2 position pause cleans x 5, 3, 3, 3, 3
B. 3 Rounds for Time:
Strict Pulling x 5
DB Push Press x 8/side
Goblet Squats x 12 35/55 lbs
Monday, October 21, 2019
Joint Prep
Warm Up Molecule
Reverse Bridge x 30 sec x 3 sets Superset with
Every 4 minutes x 5 sets
A1. Back Squats x 5-6 reps
A2. strict hspu x 3-4 reps
NOTE: on set 5, strip the weight and decrease the ROM on the hspu and do 12 back squats and 8-10 hspu
If you are doing ddhspu, do 5-6 per set and then 8-10 on your last set.
B. 3 ROunds for TIme
Run 400 meters
40 Shoulder Taps
21 KB Swings 55/70 lbs
Friday, October 18, 2019
JOINT PREP
A1.Chest to wall shoulder openers
A2. squat warm up A
A. HSPU
B. Clean and Jerk
Every 2 minutes x 7 sets - see last Wednesday for numbers
C. Run 800 meters
Complete 15 strict pulling movements
Run 400 meters
Complete 10 strict pulling movements
Thursday, October 17, 2019
Shoulder warm up A
A1. Pronated db rhomboid strengtheners x 8 reps (3 sec hold) x 3 sets
A2. molecule sequence x 3 sets (1 per direction)
A.Every 3 minutes x 4 sets
Strict barbell Press x 8-10, 6-8 on last 3 sets
B. With a partner x 15-20 reps x 3 sets
Barbell irregular cossacks x 20
C. Box Jumps x 30 sec
Thrusters x 30 sec 65/95 lbs
Alternating db Snatch 20 x 30 sec
Rest 90 sec
4 sets