Prone i.Y.T x 5/direction x 2
SA bottoms up kb press x 10/side x 2
KB oh support walk x 50'/side x 2
Banded pull aparts (internal and external rotation) x 20/per
A. power clean from block(vert shin above knee)
60%x5, 65%x5, 70%x5, 75%x5
B1. CDL(% of quality CDL)
*slow touch and go
B2. Box Jump
by feel height x1-5reps immediately after each CDL set
*increase height each set as able, subtract reps as needed to get as high as possible
C. 1 1/4 Front Squat.
D1. Weighted pull up.
D2. Side delt raise.
x8s/ide x 4
E. Weighted Plank
x:60 x 5Read More