Working into week 4 of the Foundation programming cycle and week 13 of the Advanced program we’re off deload so I hope you’re feeling refreshed!
Here’s what’s in store for this week:
Monday
Foundation: Seated Good Morning, Garhammers, Step-ups, Tib Raise, Pigeon
Building: Add – Hi Hang Pwr Snatch & Halting Snatch Deadlift or Back Squat
Being: Add – Hang Snatch, Box Jump Over, MU or Ring Dips
Tuesday
Foundation: DB Shoulder Press, Chin-ups, Sled Drag, Couch Stretch, Trap 3, Cross Bench Pullover
Building: Add – Push Press
Being: Add – C2B, S2O
Wednesday – Stretch and Mobility
New lower body focus, a little extra hamstring work.
Thursday
Everyone: Prep work + WHITEBOARD WORKOUT
Being: Add – MU’s & HSPU’s
Friday
Foundation: SL band pull in, Nordic, SL DB Calf raise, Tempo FS and Back Squat
Building: Add – Hi Hang Pwr Clean
Being: Add – DU’s
Saturday
Conditioning: Row, Plank, Bike, KBS, BJSD, Skip
Lifting: Snatch, CJ
Being: add Skill: TnG Pwr Cleans, TTB & handstand walk