Even during this "Regional Prep" phase we are going to continue having Mondays be a Max Effort (ME) day. We will be working up to a ME set(s) of Front/Back Squat followed by some supplemental strength at higher volumes. Rest days this week are going to be Thursday and Sunday.
1. Back Squat
Work up to a 3RM
3x2 with 90% of 3RM
3 Rounds for max reps of thrusters 135,95
rest :30 between sets - no stopping anywhere, must be continuous motion.
5x8 Alt. Dumbbell Snatches (4/side) 100,70
rest :30 between sets.
When shouldering a ME stone, lap it and get the stone high on your chest (under your chin) before "bull whipping" the hip.