Fitness

A) E90S x 4 sets each

Station 1: 8-12 neutral grip incline bench press w/ pause

Station 2: 12-16 weighted walking lunge

 

Performance

A) E90S x 8 sets:

– 3 hang power snatch

*Start light and fast then build to moderate weight. Goal is to keep power production high.

 

Fitness & Performance

B) Strength option

3-4 sets for quality:

– 15-20 double KB/trap bar/double farmer handle deadlift @ 1010 tempo

– 10-15 DB squeeze bench press (Fitness: 10-15 DB skullcrushers)

– 10-15/side SL seated banded hamstring curls

– 10-15 banded compound rows

 

B) Conditioning option

E2M x 8-10 sets:

– 250/200m row/ski, 500/400m AB

*Use a different machine than last week.