AM Gymnastics Focus
Warmup
| DeFranco Agile 8 | ||
| Any ERG or Air Bike | 5:00 | |
| Banded Shoulder/Lat Activation |
Main Effort
| Band Resisted Pull Ups | 3×3+3+3 | Wide Grip Pullups/Neutral Grip Pullups/Chin Ups |
| Bar Muscle Ups + Pull Ups | 5×3+5 | |
| Scapular Depressions+Cuban Press+I’s Y’s & T’s | 5×5+5+10 | Use 50% Bodyweight for Depressions |
| Arch Rocks+Back Extensions | 4×20+20 |
Cooldown
| Any ERG or Air Bike | 10:00 | Honestly this should almost be a waste of time |
Midday Mobility
Follow a structured mobility program
PM Olympic Weightlifting Focus
Warmup
| DeFranco Agile 8 | ||
| Any ERG or Air Bike | 5:00 | |
| Med Ball Slam | 10 |
Main Effort
| Snatch | 1 | Work up to Daily Max |
| Clean & Jerk | 1 | Work up to Daily Max |
| Front Squat | 8 | 40% |
| Front Squat | 5 | 50% |
| Front Squat | 3 | 60% |
| Front Squat | 3 | 70% |
| Front Squat | 3 | 80% |
| Front Squat | 3+ | 90% |
| Front Squat | 5X10 | 65% |
Cool Down
| Any ERG or Air Bike | 10:00 | Honestly this should almost be a waste of time |
BEAST TO GREEN NATION 