Saturday

  Saturday’s Work A. Power Clean + Push Press, 3-3-2-2-1; rest 1:30 between sets . Run 800m 50 KB Swings @2/1.5 pood 75 Ab Mat Situps 50 KB Swings @2/1.5 pood Run...

Friday

  Friday’s Work A1. Barbell Reverse Lunge 8 reps/leg @30X0; rest :30 btw legs x3 (AHAP but maintain tempo across sets, ideally, we want to keep this heavy weight when the reps go up next week)  A2. Romanian Deadlift, 5 reps @30X0; rest 1:30 x3 . 5 Rounds...

Thursday

  Thursday’s Work NFT Day! A1. Bent Over DB Rows, 10-12 reps @30X1; rest :30 x3 (Coaches: that’s one DB per hand) A2. Barbell Rotations, 10 reps (controlled) ; rest :30 x3 A3. Single Arm DB Bench Press, 10 reps @31X1; rest 1:00 x3 . B1. DB Hammer Curls, 12...

Wednesday

  Wednesday’s Work A. Muscle Snatch 2-2-1-1; rest 1:00 between sets B. Every 1:30, Power Snatch + Hang Power Snatch x5 . 10-9-8-7-6-5-4-3-2-1 Left-arm KB Snatches @1.5/1 pood Right-arm KB Snatches Burpees . . . The Grind 100 Double Unders then.. AMRAP 10:00...

Tuesday

  Tuesday’s Work A1. Front Squat (1.1.1.1.1) @30X0; rest :10 between reps/rest :30 x4 We want these at the same heavy weight as last week. If you didn’t do last week’s we are looking for about 85% with the tempo prescribed.  A2. Banded Good Mornings, 10...