Touch-and-Go Deadlift 8-8-8-8
Build over the first three sets. The third set should be well under maximal, leaving two good reps in the tank. Drop 10% for the fourth set.
As Far As Possible in 10 minutes:
1 Snatch, 75#/55#
1 Box Jump, 24″/20″
2 Box Jumps
3 Box Jumps
Any snatch variant is acceptable.
TARGET INTENSITY: 9.5
Snatch: Athlete should be able to complete rapid, touch-and-go reps.
MOD1: Scale load accordingly.
MOD2: Hang Power Snatch
Box Jump: Non-competitors/advanced athletes should step down.
MOD1: Step up/down
1) Back Squat 6×6, use 90% of this week’s heaviest set of 8
If the athlete did not complete this week’s sets of 8 back squats, perform that workout instead.
2) 3×10 Cuban Rotations
3×10 Front Delt Raise
3×10 Lateral Delt Raise
3×10 Rear Delt Flyes
3×10 Biceps Curls
3×10 Triceps Extensions (overhead or laying on bench)
All of these movements should be performed very strictly and deliberately, controlling the eccentric and focusing on specifically isolating the target musculature. May be performed in supet sets.
Cuban Rotation: https://www.youtube.com/watch?v=yRiLkZUU5vM