Fitness

A) EMOM x 5 sets

1: 8/side split stance DB/KB Romanian deadlifts

2: 8 DB bench press @ 30X1 tempo

3: 8 bent over reverse flys w/ pause

 

B) 3 sets for quality:

– 1 length hand over hand vertical sled pull

– 1 lap suitcase carry

– 10 slide hamstring curls or glute ham raises

– 20-30 sec/side KB side plank

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 power cleans

Sets 4-6: 2 power cleans

Sets 7-10: 1 power clean

*Build to a tough but technically sharp single rep weight.

 

B) 3 sets for quality:

– 1 length hand over hand vertical sled pull

– 1 lap suitcase carry

– 10 slide hamstring curls or glute ham raises

– 20-30 sec/side KB side plank