Mon: Dynamic Effort Box Squats w/bands - multiple warmup sets, 10 working sets of 2 reps, 30 sec rest (stretching) between sets Circuit, 1 min rest (stretch) between rounds, multiple warmup rounds, 3 working rounds: Weighted dips Chins Glute-ham raise
Tues: Thai bag work, 10x3 min rounds, 1 min on elliptical between rounds
Wed: Max Effort Floor Press, work up to 1 rep max, 1 min rest between sets Circuit, 1 min rest (stretch) between rounds, multiple warmup rounds, 3 working rounds: Front Squat Underhand grip 90 deg rows Nose breakers
Thurs: Thai bag work alternating with double end bag work every other round, 10x3 min rounds, 1 min on elliptical between rounds
Today will be: Clean/Jerk - low reps Hang Snatch - low reps Circuit: 1 min rest (stretch) between rounds, multiple warmup rounds, 3 working rounds: Shrugs Calf raises Reverse Hypers