Training 12-14 to 12-20

The hook grip is essential for maintaining a strong connection to the bar when lifting weights. It can take some getting used to, but once your thumb is conditioned, there is no better grip for lifting weights. Click the image to learn more about the hook grip.

The hook grip is essential for maintaining a strong connection to the bar when lifting weights. It can take some getting used to, but once your thumb is conditioned, there is no better grip for lifting weights. Click the image to learn more about the hook grip.

Monday

A: Segment Deadlift + Deadlift @22x1 - (3+3) x 4 sets; RAN
*Pause 2 secs at 1”
*Perfect positions
B1: Goodmorning @2011 - 8 x 3; rest 30s
B2: KB Side Bend - 10/side x 3; rest 30s
B3: Straight Arm Side Plank - 30s/side x 3; rest 2-3

Tuesday

A1: Wtd Pull Ups @2111 - 4-6 x 4 building accross sets; rest 1
A2: Bent Knee Hollow Hold - 30s x 4; rest 1
+
10 Sets

30s - 35m Farmer Walk + Max Burpee; rest 30s
30s - 5 Hang Power Clean + Max Double Under; rest 30s

Wednesday

A1: DB Bench Press - 4-6 x 5; rest 30s
A2: DB Row - 4-6 x 5; rest 30s
+
4 sets

2 Min Row @2k pace +5s, +3s, +1s, -2s
rest 1
2 Min 5 burpee + 10 sit ups
Rest 1

Thursday

A: Push Press - Build to a tough set of 5 in 5 sets
+
3 rds

12 Thruster 95/65
12 Burpee
50 Mountain Climber

Friday

2 sets

AMRAP 5
10 KBS
30 Double Unders
rest 2

AMRAP 5
12 Squats
9 Sit Ups
6 No Push Up Burpee
Rest 2

AMRAP 5
5 DB Snatch/Arm
10 Box Jump w/step down
rest 2

Saturday

In Pairs

AMRAP 10
Partner A: 200m Run
Partner B: Max burpee
Rest 3

AMRAP 10
Partner A: 250m Row
Partner B: Max Wall Balls
Rest 3

AMRAP 10
Partner A: 60s Plank
Partner B: Max Double Under