PROJECT BREAKDOWN DAY 100: Tuesday, July 7, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Station and Team Set-Up + Independent Barbell Warm-Up

(D) Weightlifting & Powerlifting (Choose one track ... stick with it for a long time)

Weightlifting:

  • Snatch Balance 2x2 @ 50%
  • Snatch 1x2 @ 55%, 1x2 @ 65%, 4x1 @ 75%

 OR

Powerlifting:

  • Bench 5x5 @ 75%

(E) Overhead Squats 3x10 @ 95/65

(F) Back Squats

  • 3x3 @ 80%
  • 1x10 @ 70%
  • All sets followed by Max Palms Out Barbell Rows

(G) Time Permitting or After Class, Circuits: 3-4 x 6-10 of

  • Ring Rows
  • Good Mornings
  • Dips
  • Strict T2B
  • Bench Side Hypers Left & Right
  Marina. Lifting crown squat.     Photo: Rafael Vega

Marina. Lifting crown squat.  Photo: Rafael Vega