WEDNESDAY Jan 12 Written By David Koni MOBILITYBand Assisted Lats SPECIFIC PREP 30-60 sec HS Hold 20 Slow Controlled Shoulder Taps 10 Walkout Pushups STRENGTH PERFORMANCE and FITNESS 10-10-8Strict Pull-ups Strict Press Rest 2 mins between rounds CONDITIONING FITNESS 20-16-12 DB Hang Clean and Press Kipping Knees 2 Chest 16-12-8 DB Snatch Banded Pull-ups 12-8-6 DB Front Rack Lunges HR Pushups PERFORMANCE 20-16-12 DB Hang Clean and Jerk Toes to Bar16-12-8 DB Snatch Pullups 12-8-6 Single Arm DB Lunges C2B Pullups MIDLINE15-12-9Plate Lying Leg Raises Plate Situps David Koni
WEDNESDAY Jan 12 Written By David Koni MOBILITYBand Assisted Lats SPECIFIC PREP 30-60 sec HS Hold 20 Slow Controlled Shoulder Taps 10 Walkout Pushups STRENGTH PERFORMANCE and FITNESS 10-10-8Strict Pull-ups Strict Press Rest 2 mins between rounds CONDITIONING FITNESS 20-16-12 DB Hang Clean and Press Kipping Knees 2 Chest 16-12-8 DB Snatch Banded Pull-ups 12-8-6 DB Front Rack Lunges HR Pushups PERFORMANCE 20-16-12 DB Hang Clean and Jerk Toes to Bar16-12-8 DB Snatch Pullups 12-8-6 Single Arm DB Lunges C2B Pullups MIDLINE15-12-9Plate Lying Leg Raises Plate Situps David Koni
