OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
1:00 Cardio of Choice
25 Single Under
:30 Handstand Hold
5 Reverse Burpees
5 Tuck Ups
5 Tuck Jumps
1 Set (at workout pace)
25 Double Under
15ft Handstand Walk
3 Burpees
5 Sit ups
at the start of every 4:00 perform*5 Air Squats*
5 Synchro Burpees
25 Double Unders (A1)
25 Double Unders (A2)
20 DB Overhead Squat (50/35) (R)
20 DB Overhead Squat (50/35 (L)
25′ Handstand Walk (A2)
25′ Handstand Walk (A1)
50 Alt Partner Situps
Burgener Warm Up Clean
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Front Squat Skill Transfer Exercises
3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
3x High Hang Clean + 3x Hang Clean + 3x Clean
ARE SIMILAR TO HIGH PULLS WHERE THE BARBELL REACHES THE CHEST AREA, BUT ALSO WHILE BRINGING THE TORSO BACK DOWN WHILE THE BARBELL IS BROUGHT UP SIMULTANEOUSLY + pause clean FINISHING THE CLEAN IN SQUAT AND PAUSING AT THE PRESCRIBED TIME + push jerk AFTER COMPLETING PAUSE CLEAN PERFORM PRESCRIBED NUMBER OF PUSH JERKS – BARBELL IN FRONT RACK POSITION DIP DRIVE UP PUNCH BARBELL OVERHEAD "CATCH" IN A DIP POSITION FINISH WITH COMPLETELY LOCKED OUT POSITION
10 Standing Arnold Press (each side)
30 yd Overhead Single Arm DB Hold (each side)
10 Birddogs (each side)
1:00 Seal Pose