FRIDAY 260320
Core Progression
Full Tabata – Hanging Knee Tucks (no kip / lowest rep is score)
“Threshold Mashup”
Threshold Movements –
1 minute Test of
Alt DB Snatch – weight up to athlete
1 min rest
Plate “Key-Hole” Sit-up
Then –
4 Rounds at 60%
60% – Alt DB Snatch
Double DB Front Rack Carry (35 sec)
12/9 Assault Bike Calorie
60% – Plate “Key-Hole” Sit-up
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Strength & Olympic Lifting
Week 3 of 4
Power Clean Progression
“Heavy Doubles”
6×2 @ (Building) – Power Clean – Focus on touch-n-go tension
3×2 @ 90% – Front Squat
Find your limit, then learn to live just below it.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minutes long)
430PM – Workout of the Day