GROUP WARMUP
2 sets -
:20 frog stretch
5 plate squats with band above knee
5 T-spine openers
5 overhead plate stretch
+ trainer-led barbell warm-up
BARBELL OVERHEAD COMPLEX
5 Sets of:
2 push jerk + 1 split jerk @technically load
REST-PAUSE METHOD
Set 1
1a. Back squat 4-6 reps @70%
Rest 20sec
1b. Back squat 2-3 reps @70%
Rest 20sec
1c. Back squat 1-2 reps @70%
Rest 3-5 minutes
Set 2
2a. Back squat 4-6 reps @65%
Rest 20sec
2b. Back squat 2-3 reps @65%
Rest 20sec
2c. Back squat 1-2 reps @65%
MIDLINE
9-minute EMOM of:
minute 1 - :20 Plank
minute 2 - : 20 Hollow hold
minute 3 - 4 V-ups to Tuck-ups
