GROUP WARMUP
2 sets -
5 overhead plate stretch
5 external oblique opener variation: leg raise
5 plate squats @3 second tempo
10 PVC pass throughs
+ trainer led barbell warmup
BARBELL WORK
Every 2 minutes for 6 minutes
3 Hang squat snatch@ power position 40-50%
Rest 2:00
Every 2 minutes for 6 minutes
3 Hang squat snatch@ above knee 50-60%
Rest 2:00
Every 2 minutes for 6 minutes
2 Squat snatch 60-75%
*Alternate movement = power snatch
ADVANCED TRAINING TECHNIQUES
Perform *Myotatic reps with control; take as-needed rest between each set (between 60-90 seconds)
Circuit 1:
3 sets -
6 Elevated ring rows @ tempo 2sec down 2sec up
6 Myotatic push ups
Circuit 2:
3 sets -
6 Myotatic Sandbag floor press
6 Myotatic Dumbbell bent row
Mindset Monday
You should never view your challenges as a disadvantage. Instead, it's important for you to understand that your experience facing and overcoming adversity is actually one of your biggest advantages.
- Michelle Obama
