April 1st, 2019

Part B and C repeat each week. Track these metrics for progress

A. Cleans – Build in weight as follows:

From 50% to 70% max = 3-4 sets of:
2 Power Cleans + 2 Squat Cleans

From 70-80% max = 2 sets of:
1 Power Clean + 1 Squat Clean

From 80% to 90% = 2 sets of:
1 Squat Clean

B. Back Squats
3 sets of 3 reps
*Increase weight from 3×6 last week

C. Rear-Foot Elevated Split Squats (see video demo)
3 sets of 6 reps (per leg)
*Increase weight from 3×8 last week
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.

***Choose either part D or E depending on fatigue levels
(additional strength/hypertrophy work OR conditioning)

D.  Superset x 2 sets each:
Reverse Lunge VIDEO DEMO

Back-Rack Reverse Lunges x 12-16 Reps (6-8 per leg, alternating)
Max Air Squats in 30 seconds (go for speed while keeping full ROM)
Rest 2 min

E. ONE ROUND of QUALITY Movement:

10 Burpee Box Step-ups (DB in each hand, alternate legs)
15 Cal Row
20 Lying (Decline) Leg Raises (ADV version)
25 Lateral Jumps over Rower
10 Burpee Box Step-ups (DB in each hand, alternate legs)
15 Cal Row
20 GHD or Decline Sit-ups
25 Lateral Jumps over Rower

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