DAY ONE*
Alt. Drop + SL Box Jump (jump two, land one) (min. amortization phase) 5×6 ea.
Sn EMOM, blocks 5×1 (NO MISSES; Heavy sled push for a minute/miss)
Tempo FSq (3×3 [pause in bottom position] x0) 4×3
Sn-grip PP + OHS 4×2+2
SS:
– KB Split Sq 5×4 ea.
– Iso-Lateral QL Vertical Hold 4×30-40s ea.
DAY TWO*
BN Jerk + BN Jerk Balance 4×1+2
BK Hang Cl + FSq + Pw Jerk 4×1+1+2
1/4 Sq Jumps, continuous 4×3
Cl Pull w/2s pause BK on both ascension and descent 4×4
SS:
– Horizontal Pull-ups 5×12
– Standing Sit-ups, wt. opt. 5×10
DAY THREE*
Cl EMOM, blocks 5×1 (NO MISSES; Heavy sled push for a minute/miss)
BSq 75/5 3
3/4 Sq OHS Rec. 4×4
SS:
– Ring Dips 6×8-10
– Banded Hamstring Curls 5×8-10
DAY FOUR*
Cl + Jerk 75-80/1+3 4
Sn, EMOM (no wt. change) 4×1 (no misses)
FSq 90(off last week’s Heavy Triple)/3 3
Sn Pull w/2s pause BK on both ascension and descent 4×4
Banded Glute Bridge 4×45-60s
*Mandatory: daily couch/calf static stretch post-TR
