Strength 1
A1 – Hang squat snatch
2 x 3
2 x 3
2 x 3
2 x 3
2 x 3
**Complete each set twice at the same weight. Each set has 3 reps. You’ll have 5 different weights on the bar.
**Rest about 30 sec between sets. Rest about 60-90 sec when adding weight.
Strength 2
B1 – Hip thrust*
4 x 10
*Aim for this weight to be 40-50% of your deadlift weight from Wednesday.
B2 – Strict dips
5 x 5
*Make these as challenging as possible.
*The dips can be weighted, strict, banded, barbell/box assisted, or negative.
It will be different for everyone. You should be able to complete all 5 rips WITH a pause at the top and bottom.