Friday Nov 30th – LP FIT & LIFT

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Bench Prep (10 mins)

Upper Body Prep:

  • Banded Rack Shoulder Stretches
    • Chest, Lat, Tricep
  • Bench Stretches
    • OH Shoulder + Bicep/Chest
  • Banded Activation
    • Rows + Raises

Part 3 – Body Armour (20 mins)

  • 3 sets x 10 reps – DB Bench
  • 3 sets x 8 reps – BB Rows
  • 3 sets x 6 reps – Strict T2B

Part 4 – Big Bruiser (20 mins)

“Shock Top” – For Time:

  • 60 Box Jump Overs (24″/20″)
  • 45 Kipping Handstand Push-ups/HR Push-ups
  • 30 Deadlifts
    • (245/165)(205/145)(185/125)(155/105)(135/95)(95/65)
  • 15 Press/Jerk
    • (245/165)(205/145)(185/125)(155/105)(135/95)(95/65)(75/55)
  • 7 Power/Full Cleans
    • (245/165)(205/145)(185/125)(155/105)(135/95)(95/65)(75/55)

BONUS – OLY Lifts – Week 4

Part 1 – Muscle Snatch into OH Squat

  • 4 sets x 2 reps @ +5 % (Start in Wide Stance. Don’t Move Feet)

Part 2 – Back Squats

  • Build to 97.5% for 1 set x 1 rep

Then..

  • 2 sets x 3 reps @ 75%