April 29th, 2019

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

A. Squat Cleans (see video demo)
(primarily used to prime the CNS for heavy back squats in Part B)
Build from 50-60% in 3 sets of 3 reps
Build from 60-70% in 3 sets of 2 reps
Build from 70-80% in 3 sets of 1 rep

B. Back Squats
3 sets of 3 reps

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

D. 2 Rounds:

12-16 Reps Lunges (alternating, 8 per leg, one DB on each shoulder)
Superset 24-32 Reps Skater Plyos (16 per side) (see video demo)
Rest 1-2 min

12-16 Reps V-ups (see video demo)
Superset 12-16 Reps GHD or Decline Sit-ups
Rest 1-2 min

12-16 Reps Goblet Squats
Superset 16-24 Reps Jumping Lunges (12 per leg) (see video demo)
Rest 1-2 min

8-12 Reps Ring or TRX Plank Sprawls (scale on knees) (see video demo)
Superset 16-24 Reps Hollow Rocks (see video demo)
Rest 1-2 min

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