Winter Cycle – Week 5

Monday
Strength
Strict Press
5-5-5-5-5-5

Back Squat
3-3-3-3-3-3

Mobility
Frog Stretch

Tuesday
Skills
1 Power Snatch + 1 Overhead Squat

Accessories
1A) D-Ball Hold
3-4 x 30-60 seconds
1B) Single Arm Ring Rows
3-4 x 8-12 at SLOW pace

Mobility
Underneath Stretch

Wednesday
Strength
1A) Kettlebell Front Rack Box Steps
4 x 8
1B) Scap Handstand Push Ups
4 x 12-16

2A) Supine Grip Pendlay Rows
4 x 10
2B) Plated Twists
4 x 20

Mobility
Book Opener Stretch
Pigeon Stretch

Thursday

Skills
1 C&J every 2 minutes x 10 reps

Accessories
Tabata Side Plank

Saturday
Skills
Max Snatch

Strength
Front Squat
6-6-6-6

Mobility
Capsule Stretch
Straddle Stretch

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