general warm up (10 minutes)
clock push ups x twice around the clock
suitcase kettlebell swings x 40 reps
resistance band pause face pulls x 20 reps
mountain climbers x 50 reps
specific warm up (5 minutes)
mini Gallows pull up challenge practice
strength (20 minutes)
mini Gallows pull up challenge=max number of strict pull ups in 30 minutes
(Note: switch apparatus every set)
No conditioning/accessory work today
general warm up (10 minutes)
Americanas x 35 reps
resistance band archer pulls x 20/20 reps
dislocates x 10
front squats x 10 reps
Burgener drills
specific warm up (5 minutes)
hang power clean & jerk set up and light practice
strength (20 minutes)
hang power clean & jerk 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Ahrens press x 10 reps
elevated push ups x 15 reps
general warm up (10 minutes)
bear crawls x 100 feet
resistance band pull a parts x 100 reps
Adex club inside mills x 15/15 reps
Adex club halos x 10/10 reps
isometric close grip pull x max effort x 1/1/1
specific warm up (5 minutes)
close grip Grappler rows set up and light reps
strength (20 minutes)
close grip Grappler rows x 8/8/8/8 reps
conditioning/accessory work (2 rounds)
Grappler twists x 20 reps
heavy Adex mace grave diggers x 10/10 reps
Neuro Grip push ups x max
general warm up (10 minutes)
resistance band pull a parts x 75
resistance band archer pulls x 20/20 reps
roatation push ups x 20 reps
windshield wipers x 20 reps
Adex club Gama casts x 20 reps
specific warm up (5 minutes)
Fat Grip floor press set up and light reps
strength (20 minutes)
Fat grip floor press x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
Triset-tricep complex x 3 reps
