-Goblet Squats YAY!!
WOD:
5 Rounds
100m Sandbag Run 80/60#
15 Double KB Goblet Squats 24/16kg
Gymnastics:
8×3 Pullups + 3 Dips (Strict and Weighted if Possible) NFT
Sets.
- Regular Grip Pullups
- Narrow Grip
- Wide Grip
- Supinated Grip
- Mix Right Grip
- Mix Left Grip
- Neutral Grip
- False Grip
Weightlifting:
This is a start to a new 12 week cycle adapted from Travis Mash’s Squat Everyday Program. On this cycle the volume of work has increased. IF you cannot complete all of the work listed- 1) Never miss the Snatch/Clean and Jerk, Squat, or lunge portion 2) pick the auxiliary movement you need the most and do those first 3) use Thursday and Sunday for “Clean Up Days”.
Enjoy!
Warmup w/OH Squats
2 SGPP + 1 OH Squat- Work up to 75% of Snatch
Front Squat
1RM 3 sec Pause w/o belt, then 80% x3 no pause
Snatch- 2sec pause 2in off ground EMOM
Start @70% working up 8×1, no misses
Jerk from Blocks- 3 sec pause in dip AND catch
1RM, then 80% for 2×2
Upper Muscular Imbalance Work 1
- Close or Reverse Grip Bench 3×8
- Bent Over Row 3×8
Walking Lunges
100m Unweighted
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