Saturday, March 13th, 2021

OnSite Training

A. 2-3 Sets:

Single arm DB Overhead Squat x 4-6/arm

Supinated Bent Over Barbell Row x 6-10 with 2 sec pause

Left arm Renegade Row x 6-10 with 1 sec pause

Hollow Hold/Rock 20-30 sec

Right arm Renegade Row x 6-10 with 1 sec pause

QTR Variation x 5-8/arm

Blood Flow 3 Minutes

B. Every 2:00 x 5-8 Sets

Hang Muscle Snatch + Pause BTK Snatch (2 sec pause, "below the knee")

C. 3-4 Sets for Reps with 15 sec b/w movements:

45 sec Toes to Rings

45 sec Handstand Practice (Freestanding HS Hold, Donkey Kicks, Plank Shoulder Taps,etc)

45 sec Strict/Assisted Pull-up

(rest/stretch 5:00)

D. For Time:

15-12-9

DB Hang Power Clean to Overhead NTE 50/35lbs - each arm

Ring Dip