A.

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Banded Triceps Stretch 1-2 Minutes
Video

Child's Pose: 1 Minute
Video

ACTIVATION
3 Sets
1 Minute Bike
10 PVC Pass Throughs Video
10 Air Squats
:20 Second Hollow Hold + PLATES

3' DU

3RND

15 RING PUSH UP + VEST
1XMAX RING STRICT PULL-UP + VEST
10+10 L-SEATED KB PRESS + VEST

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

B.

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

C.

Snatch Technique
On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 60-70% of 1RM Snatch

MOVEMENT PREP
WARMUP SETS
With an Empty Barbell:
3 Power Snatches
3 Overhead Squats
3 Squat Snatches

Followed By…

1 Complex @ 45% of 1RM Snatch

D.
thletes Notes

"Spice Girl"
For Time:
21 Power Snatches (95/65)
5 Rounds of "Cindy"
21 Overhead Squats (95/65)
5 Rounds of "Cindy"
21 Squat Snatches (95/65)

KILOS
43/29

1 SET DI CINDY :
5 pull-ups, 10 push-ups, and 15 air squat

E.

Athletes Notes

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
5 STRICT HSPU

Rest 3' Minutes Between Sets
NELLA PAUSA HSW LAVORO DI EQUILIBRIO STACCATO DAL MURO

Lavoro aggiuntivo:
Ogni 2,30" For 5 Set
12,10,8,6,4 P. Press
super set
aperture lateriali: 8 rep