Heavy, fast and some nutrition follow-up! HIP WORK: Frog Bridges x 30 reps Banded Hip Flexor x 8each (Small blue) * 2 sets * POWER/SKILL: 2 Rep Hang Snatch (Squat catch preferred, but go by feel) * Go as heavy as perfect technique will allow in just 15
Fran-ish?? SHOULDER INJURY PREVENTION: 10 Slow Band Pull Aparts (Purple/Red) + 10 Slow Band Pull DOWNS (Same band) + 5 Tempo Band OH Squats (Stand on band)(3 secs down, 3 sec hold, 1 sec up) REST :30 (Repeat 1 more time) POWER/SPEED/SKILL: Work up to 70% 1RM on
Heavy Freestyle Fran+ WORKOUT: Complete the following anyway you like: 45 Reps of Thrusters (103#/155#) (Scale weight UP if you have a good strength/power base) 45 Reps of CTB Pull Ups (Scale down to chin above or banded, if needed) * No cutoff, this one should be heavy *
1st test session! STRENGTH: 1RM Sumo Deadlift * Still work proper hip and knee positions! – 50% for 5 reps – 60% for 4 reps – 70% for 3 reps – 80% for 2 reps -85-90% for 1 rep – 90%+ for 1 rep – 2 or 3 more
Time to retest! Â You’ve all worked hard these last 4 weeks so believe in your abilites and let natural instincts take over… STRENGTH/SKILL TEST: Strict Handstand Push Up for MAX Depth followed by a Kipping Handstand Push Up for MAX Depth… * Do whatever warm ups and work sets
New cycle begins with our first new test workout… STRENGTH TEST: Max DEPTH Strict & Kipping Handstand Push Up OR Negatives… * Steadily work your way down in height and establish TWO numbers… – A Strict HSPU & then a deeper, controlled HSPU negative for max depth OR –
Last volume week on the Bench Press! STRENGTH: 5 Sets of 5 Reps @ 80% 1RM (3:00 clock) (There is a 3/3/1 tempo on the FIRST rep of each set and the last 4 are fI’ll speed) Warm ups: 60% for 5 reps, 70% for 3 reps WORKOUT:
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