Lift Heavy Stuff Day

Pt. 1-- 1RM 3 position clean  (1″ off ground, mid-knee, jump)

#1 / Lift Heavy Stuff Only Day

WARMUP-- 2 min per side banded hamstring mobility 5 min jump rope play

PLYO-- Find max distance broad jump

LHS-- Deadlifts:  3x5 at 80%   2x3 at 85% 1x2 at 90% Time remaining: Find 1RM for the day

#1 / Lift Heavy Stuff Day

WARMUP-- 50 front squats FQ Judo throw shoulder mobility

LHS-- Pt. 1: Front Squat 3*5 @80% 2*3 @85% 1*2@90% Time remaining 1RM for the day

Pt. 2: Find split jerk 1RM

#1 / Lift Heavy Stuff Only Day

WARMUP-- 8 min. AMRAP 100′ lateral lunges 10 light wall ball shots 20 sec glute raise

LHS-- Pt. 1 3x5 back squats @80% 2x3 back squats @85% 1x2 back squats @90% Find 1RM with time remaining

Pt. 2 5x5 push press @75% (with 2 sec pause in dip)

#1 / Lift Heavy Stuff Only Day

WARMUP-- Tabata: Arch hold Plank hold Superman rocks Reverse plank

MOB-- 2 min. squat sit facing wall

LHS-- Pt 1: Find 5RM Z-press with barbell

Pt 2: Find 3RM snatch lift off

Lift Heavy Stuff Only Day (#1 Day)

WARMUP-- 6min AMRAP 40’ Roving plank 30 sec Wall angels 40’ Side shuffles in ¼ squat

LHS -- Pt. 1: OH squat 1*5 @ 65% 1*5 @ 75% 2*2 @ 80% 2*2 @ 85% 1*1 @ 90% Find 1RM in time remaining

Pt. 2: Every 90 sec for 12 min. (8 RDS) 2 jump position squat cleans

#1 Day

WARMUP-- In 8 min: Run 400m Rest of time: High hang barbell cleans @<40%

LHS-- Pt. 1: 5x5 sotts press  (20 sec arch hold between sets)

Pt. 2: Find 2RM touch and go power clean

#1 Day

WARMUP-- 2 min. passive squat sit 2x1 min. OH plate holds 30 wall squats

LHS Pt. 1-- 5x5 high bar back squat (Bicep opening between sets)

LHS Pt. 2-- 5x5 strict press (Bulgarian split squats between sets)