A1. Back Squat SESSION 1@ 32x2 6 reps x 4 sets. Please do all 4 sets at the same weight.
For the next several weeks, we will be following a Poliquin prescription for both front and back squats. YOU MUST HIT 6 REPS and YOU MUST ADHERE TO THE TEMPO.
A2. Muscle Ups
Advanced: AMRAP kipping in 2 minutes x 4 sets
Intermediate: Muscle ups with bands x 3 reps x 4 sets
Intermediate 2: 3-5 bar dips @ 51x1 pr 1-3 ring dips @ 51x1 x 4 sets, rest 90 sec. 3-5 chin ups or pull ups @ 31x1 x 4 sets
Beginner: 1 x 20 sec eccentric push up; rest 60 sec, 5 ring rows x 4 sets
Rest 90 sec between movements.
B. 3 Rounds for time
Push ups x 10/15
DB Snatch alternating x 12
Thrusters x 12 35/45 lbs
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