Friday November 24th, 2017


1. Hang Clean Pull 3x8r

Perform with PVC or light BB weights

2. Hip Clean 3x8r


1. KB Slingshot 3sx8r/side

2. KB EROM Push-ups 3sx8r

3. BB Power Cleans (80% of 1RM) 3sx3r

Please go to this website to view all the exercises that we will be doing throughout the next month.


BB & Core Ladder:

BB DL 10,9,8…1

BB Front Squats 10,9,8…1

Wtd. GUSU 10,9,8…1

BB Bentover Rows 10,9,8…1

Supermans 10,9,8…1

BB Thrusters 10,9,8…1

Plank Hip Drops (each side)10,9,8…1

Partners complete the ladder together either splitting up exercises or reps of each exercise.


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