January 14- January 20

Hello, everyone! This week will consist of a switch over week with WHAT? NO CLASSIC LIFTS? Yup! I think we are all due- both mentally and physically- for a little variety in our movement. Enjoy and don’t hesitate to ask questions 🙂 Next week we’ll start to incorporate the main lifts again and ease back into a still more diverse but weightlifting specific conditioning cycle! 

Day 1

  • 5 rounds, minimal rest:
    • 10 weighted box jumps
    • 10 double dumbbell hang snatch
    • 200 m row
  • lateral step downs 3×8-12/side  (can be low box, whatever you can do well on each side) (https://www.youtube.com/watch?v=HAo74Mjw_AQ)
  • dumbbell z press 3x 8-12
  • single leg stiff leg KB deadlifts 3×8-12/side

Day 2

  • Increase pace of bike/row each round:
    • Bike 3 min
    • Row 3 min
    • 15 KB swings (heavy)
    • Bike 2 min
    • Row 2 min
    • 15 heavy wall balls
    • Bike 1 min
    • Row 1 min
    • 15 burpees
  • banded bird dogs 3×10/side
  • side plank with adductor twist 3x 10-20 sec/side (https://www.youtube.com/watch?v=ANaBs58yD24)
  • scap push ups 3×10

Day 3

Day 4

Day 5

  • close grip bench press, build to heavy single 
  • sumo deadlift, build to heavy triple
  • belt squats 4×20
  • 20-16-12-8-4, try to increase weight each round
    • calories on rower
    • incline DB press
    • bent over rows

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