Wednesday, August 7, 2019


Joint Prep

A.Shoulder Warm Up B

B1.Wall Slides x 10 reps plus 10 sec hold

B2.spine undulations (You are as old as your spine!)

C. Every 3-4 minutes, perform 3 cleans x 5 sets (Your first set should be about 20 lbs heavier than what you did for the complex in week 1-3).


Every 3 minutes x 5 sets

1 power clean plus 1 push press plus 1 front squat x 3 reps

D. 3 Rounds for Time

1 arm KB Swing x 10 reps/arm

KB snatch x 7/arm

goblet squats x 15