WARMUP/MOBILITY
5 mins joint prep: shoulder & hip circles
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Overhead squat warmup w / PVC or empty barbell, 1 set of 5 reps each exercise:
1) 3 secs down, up fast
2) 3 secs down, 3 secs pause in bottom, up fast
3) 1 & 1/4 squats
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2 sets of 3 snatches w / 3 sec pause in landing position
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Overhead squat warmup w / PVC or empty barbell, 1 set of 5 reps each exercise:
1) 3 secs down, up fast
2) 3 secs down, 3 secs pause in bottom, up fast
3) 1 & 1/4 squats
—
2 sets of 3 snatches w / 3 sec pause in landing position
E2MOM x 4 sets:
3 Snatches @ 60-70% of 1RM
*Pause for 3 secs in the bottom of every rep
*Keep weights light and perfect, if you fail to hold 3 sec pause or have to step forward as you stand then it’s a no rep, PERFECT MOVEMENT AND STABILITY IS THE GOAL, DO NOT EXCEED 70%
3 Snatches @ 60-70% of 1RM
*Pause for 3 secs in the bottom of every rep
*Keep weights light and perfect, if you fail to hold 3 sec pause or have to step forward as you stand then it’s a no rep, PERFECT MOVEMENT AND STABILITY IS THE GOAL, DO NOT EXCEED 70%
Alt. EMOM x 8 mins (4 sets each)
1) 3 Pause Back Squats (3 secs) @ 60-70% of 1RM
2) 5 weighted ring pullups (sub: 3-5 BW reps or 3 x 3-5 sec jumping negatives)
1) 3 Pause Back Squats (3 secs) @ 60-70% of 1RM
2) 5 weighted ring pullups (sub: 3-5 BW reps or 3 x 3-5 sec jumping negatives)
Weight Ring Pullup X 5
Pause Back Squat X 3
Fran’s Got Balls
21-15-9
Wallballs 30/20lb (Rx: slamball to 10’/9′)
Pullups
Wallballs 30/20lb (Rx: slamball to 10’/9′)
Pullups
