MG-W8D1

Erik Power Clean
Matt and Nik sandbag front squat

1.) BB Power Clean

Work up to heavy single, then do 80-85% of that by 5 singles

2.) Front Squat 8x3

3.) Reverse Hypers 3x10

4A.) Good Morning 3x8-10

4B.) Bulgarian Split Squat 3x8-10 (L/R)

5.) Ab Rollouts 4x10-15

Week 8 Day 1

Barbell Warm up x5 reps each movement before changing
a. RDL
b. muscle snatch
c. front squat
d. press
e. good morning
f. press behind neck
g. back squat
h. lunge, each leg
i. deadlift
j. power jump

1.) Clean grip power snatch 5x3

2.) Jerk behind neck 6-8x3
change every rep, ie. left, right, power jerk, work up to heavy triple

As many rounds as possible in 15 minutes, 4-6 reps of each
3a.) Handstand Pushup
3b.) Pull up
3c.) Pushup
3d.) Supine row


Sorry for the late post, life happens

Week 7 Day 1

1.) Dbl KB parked power jumps 8x3

2.) Push press 5x5

3.) Muscle ups 5 x submax

4A.) Ring dips 3 x submax
4B.) 1 arm high pulls 3 x 15

Prehab sets for shoulder health:

5A.) Rope pulls, hand over hand dragging tire or sled 3 x 60 feet (substitute recline rows)
5B.) DB bent raise 3 x 10
5C.) DB front raise 3 x 10
5D.) DB side raise 3 x 10

Week 5 Day 3

Deloading (Still)

!.) Free Handstand Press practice x 5-10 min

2.) Bench Press 3 x 10 @ 60 %

3A.) Ring Dips 3 x submax
3B.) Recline Rows 3 x submax

4.) Sandbag loading x 5-10 minutes