May 20th, 2019

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

A. Squat Cleans
1 rep every 30 seconds x 20 sets (10 min) @ 50-60% of max
The goal is to strive for technical improvement on every rep! Go into each rep with something in your mind that you intend to focus and improve upon.

B. Back Squats
3 sets of 9 reps

C. Rear-Foot Elevated Split Squats (see video demo)
3 sets of 10 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. One Round:

30 Lunge Steps (DB in each hand, alternating legs)
30 GHD or Decline Sit-ups (see video demo)
Rest 2 min
20 Lunge Steps (slightly heavier than 40-rep set)
20 Hanging Oblique Knee Raises (see video demo)
Rest 2 min
10 Lunge Steps (slightly heavier than 30-rep set)
10 Lying Leg Raises (ADV on GHD)

E. Weighted Toe Walks (see video demo)
2 sets of 50-60 steps

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