20250711 - “Complex Reload”

Jul 11

Training Session Focus: Full body barbel complex and mental grind work.

Warm Up:
2 Rounds
10 BB RDLs
10 Front Squats
5 Strict Press
5 Burpees
:30s Jump Rope

Work:
Barbell Complex - 3(3-2-2-1) Build to heavy; Rest as needed b/t sets
Clean Pull - Power Cleans - Front Squats - Push Jerk

Then:
Weighted Russian Twists - 3x12
Farmers Carry - 2x20m
Jump Squats - 2x10

METCON - For Time: “The Burner”
21-15-9
Thrusters (95/65)
Burpee over Bar

Rest 2:00

3 Rounds:
10 Alt DB Snatch (50/35)
10 Air Squats
100m Run

Cool Down:
Foam Rolling Quads - 1:00
Pigeon Stretch - 1:00 per side

20250712 - “Rotational Reser & Breathing Flow”