Monday January 3rd

AM Session:

Wide Box Squat @ Parallel + 40lbs Chain + Purple Band: Establish a 1RM. Then 3x3 @ 80%.

10 minute EMOTM: 10 Unbroken Chest-to-bar

5 rounds: Max Muscle-ups (9/9/7/6/6), 12 Russian KB Swings 70lbs, 10 Cals Airdyne. Rest 5 minutes.

Reverse Hyper: 4 x 15. Rest 90 seconds


PM Session:

Deadlift w/80lbs Chain: Establish a 1RM

Snatch: 2x2 @ 60%, 1x2 @ 70%, 2x1 @ 80%, 4x1 @ 85%

Clean and Jerk: 2x2 @ 60%, 1x2 @ 70%, 2x1 @ 80%, 4x1 @ 85%

AQAP: 21 Shoulder-to-Overhead 165/113, 15 Cals Airdyne, 15 Shoulder-to-Overhead 165/113, 12 Cals Airdyne, 9 Shoulder-to-Overhead 165/113, 9 Cals Airdyne. 

Safety Squat Bar Good Morning: 4 x 6. Rest 90 seconds.

Dog Sled Push: 5 minutes around gym.